Training & Nutrition - lower back and riding hard and long

When I do a long hard ride, e.g. 45 minutes at lactate threshold, what eventually slows me down is low back pain. But if I slow down, i.e. reduce the intensity, the back pain goes away--so it seems like my back isn't the problem. I'm not out of breath and my legs are ok, but my lower back starts to hurt enough that I need to ease up.

This seems to happen reliably. I stretch my hamstrings and periformis regularly so I don't think it's a lack of flexibility in them. All I need to do to make the lower back pain go away is to reduce my heart rate by 20 bpm and soon the pain will go away without my having to get off the bike, stretch, or anything else.

Any insights as to why this would be a limiting factor?

I'd like my limiting factor to be my aerobic capacity or my leg muscles. That's what used to limit me, but as I've become a stronger rider, what limits me now is my lower back. Any suggestions on how to stop it from being the limiting factor?

You might try two things:

1) Raise your handlebars

2) Start an abs workout program.

Your lower back muscles are working when you're riding hard. I find them getting tired on long climbs in the saddle. You may be experiencing the same problem, because you're not changing your position when working hard.

My solution is to get out of the saddle and pedal standing for 30 seconds or a minute. I repeat this whenever I notice my back getting tired.

You might try two things:

1) Raise your handlebars

2) Start an abs workout program.

+1 First, rule out any the possibility of significant problems and see a sports medicine orthopedic doctor. Second, if you were not fitted for the bike by an expert, get your fit checked out. As Machka said, you may only need an adjustment. To help my cycling and keep my back strong and flexible, I work significantly on core strength (palates and etc) and flexibility and I get massage. Keep in mind that when you pedal and extend your leg there is a counter force in your back and upper body to stabilize and balance you and the bike. As you increase pedal force, the back muscles must do more work and may need strengthening as well as more stretching.

i know exactly what you're talking about. in fact, the lower back pain would get progressively worse as the miles went on and prevent me from riding at full speed, even though my legs felt great.

one of my goals was to fix that, so i started doing ab work and back raises and stretching. everyday. and light weight squats a couple of times a week to strengthen the core even more. i also flipped my stem back up (who needs a super aero position in the winter anyway?) and the problem is totally gone now.

An extensive ads program took care of my lower back pain.

Thanks to all for the insights and suggestions!

Dang it, everyone already gave good answers, guess I'll have to quit posting.

On the other hand, I could add -- that "stretching" already sore back muscles won't do them any good. And in case you've never tried it - you ought to stretch your abdominal muscles once in a while.

i know exactly what you're talking about. in fact, the lower back pain would get progressively worse as the miles went on and prevent me from riding at full speed, even though my legs felt great.

one of my goals was to fix that, so i started doing ab work and back raises and stretching. everyday. and light weight squats a couple of times a week to strengthen the core even more. i also flipped my stem back up (who needs a super aero position in the winter anyway?) and the problem is totally gone now.

Ditto. Except I did back extensions, and ab work along with some light weights. All back issues are now history. :)

Working at or near LT means you will unconsciously be recruiting sympathetic muscles to help shoulder the workload. Lower back muscles would be one of the first groups to be engaged and also one of the first groups to burn because of that heavy load.

Some very good advice here to which I would include STRETCHING as well as core strength exercises like Pilates and yoga.

Some very good advice here to which I would include STRETCHING as well as core strength exercises like Pilates and yoga.

yeah, i would just make it a part of your daily life as well. i don't know why i was so resistent to doing stretches in the past, but once i started doing them everything felt better. i stretch lightly at work a couple of times during the day as well.

I had back pain all 2005, and early 2006. Early in the season you muscl'es are usualy just weak. As the season went on i got stronger thru proper excersize's, but my pain would now come more from constant accelerations that would tire my back muscle's. I decided to add some regular sit up's to my daily routine that had been designed by a physio therapist. I now have 2 herniated disk's in my lower back.

DO NOT try to solve muscle pain by stretching or over stretching especially flexing the spine (bending over)
DO NOT do full sit ups!

BALANCE your abs excersize's with back excersize's.
See the proper medical professional to get you on a proper plan for you, like a physio therapist.
Do take breaks from sitting in the saddle all the time. Even lance got out of the saddle when TT'ing.
And raise the bars. :)