Road Cycling - Fitment Issues / shoulder pain

Hey Everyone-
I have an '04 Trek 1500 that I've put about 750 miles on since I got it in april. I suspect that I'm having a problem with the fitment of the bike. After about 30 miles or so my shoulder muscles at the base of my neck get very sore. What should I adjust to curb this? It's really annoying, especially on 75 mile rides. Also, when I am in the saddle really cranking I seem to bounce up and down on the seat. What kind of adjustment should I make to avoid this? Thanks for all your help

Matt Dwyer

Hi,
how tall are you? What size is the bike? How much do you weigh?
If you're under 200 pounds you should get a better saddle with either a mini-shock absorber or titanium rails (or possibly a Brooks).
In any case, stock saddles are mediocre at best, and most enjoy cycling a lot more with one that fits and is properly made.

I'd 6'1, 60CM bike, 135 pounds

Do you try different hand positions? I have found that if your hand stay in the same place on the bars they become numb.

Hi,
the best thing to do is have a bike shop fit the bike to you.
This may cost a few bucks, it's worth it. You are plenty light enough for a saddle with ti rails.

Ok, the first thing is to get the bars so you bend from the hips, and are not putting much weight on your hands. This often means
a Mtn bike stem. I have what may be the longest, steepest stem on my bike. You prob don't need to go that far. I suggest going longer (oddly enough) but steep. Go to a bike shop, tell them you want a stem to take weight off your hands, and see what they say. I really like Salsa stems. They look good, come in a wide variety of sizes,they're both light and tough.... and the price is right. Get the thickest Specialized Bar Phat, and have the bars rewrapped with it. Lastly, keep in mind a 25c or 27c tire will have a sweeter ride. And that might help as well.

Hey Everyone-
After about 30 miles or so my shoulder muscles at the base of my neck get very sore.
Matt Dwyer

Are you hunching your shoulders up? Are you grasping your handlebars very tightly?
If you do either, you'll get neck pains. Your shoulders should be relaxed and down. Your grip on the bars should be just tight enough to control the bike. Your elbows should be slightly bent to help absorb the bumps.

I would agree with BlastRadius. I have the bad habit of shruging my shoulders when I ride. I have to constantly remind myself to relax the shoulders and bend my elbows or I get shoulder pain. I also find that it helps to look side to side every 30 min.

I did have the bike fit to me by the best shop around here which is why I'm a little concerned. I don't hunch my shoulders but I do put some weight on my hands. I usually am in the position ontop of the shifter/brake lever so I will try switching it up more often. Thanks for all the help

Hey Everyone-
I have an '04 Trek 1500 that I've put about 750 miles on since I got it in april. I suspect that I'm having a problem with the fitment of the bike. After about 30 miles or so my shoulder muscles at the base of my neck get very sore. What should I adjust to curb this? It's really annoying, especially on 75 mile rides.

Relax the upper body. Your hands should rest on the hoods with enough grip to control the front of the bike. You should have a slight bend at the elbows. Don't fight the bike.

Check your stem height and length. Your stem may be too short forcing you in a compact position which is putting undo pressure on your shoulders and neck?



I Also, when I am in the saddle really cranking I seem to bounce up and down on the seat. What kind of adjustment should I make to avoid this? Thanks for all your help


How fast are you spinning? Not being able to see you on your bike: either you are spinning a low gear at a high rpm; or you have saddle height issues. Possibly too high?

Learn to spin at 70rpm, then 80, then 90, then 100, then 120. You should be able to spin fluidly at all rpms with just your legs pumping like pistons.

Adjust your seat height so your legs bend slightly at the downstroke with your foot flat on the pedal. Then overtime gradually raise the seat so your heel is raised slightly at the downstroke. This will give your body time to adjust to the extended position while retaining the slight bend.

Also, do stretching exercises to increase flexibility. This alone may solve your problems.