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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 09-25-13, 01:28 PM   #1
bobotech
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Why do my arms hurt after riding for a while? 350+ pound rider

I'm still not losing weight but I am gaining strength and endurance. I can ride father and father and up steeper hills for longer periods. A 20 mile ride for me is extremely long. Most of my rides are around 5-10 miles around town. I try to ride every day.

Something I have noticed, my arms are hurting. No numbness or anything like that. Its like the next day delayed pain of working out type of pain.

My forearms and biceps are what seem to hurt. Not a bad hurt just something I have been noticing.

I am trying to ride more aggressively and get my average moving speeds up. I used to be in the 7-8mph average speeds but now I'm up to 11-12mph average moving speeds for my rides. I don't ride in the drops hardly at all, mainly on the hoods.
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Old 09-25-13, 01:44 PM   #2
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Have you had a professional bike fitting? Your current position could be putting an inordinate amount of weight on your arms in a way that causes unnecessary stress.
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Old 09-25-13, 02:13 PM   #3
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Generally its your postioning on the bike and yes a fitting will help. Take a look at how you use your arms... is there a good bend at the elbow or are your arms straight out; no bend. [you want a bend]. If straight your seat might be too low and your stem too flat.

Try this next time out... while riding your hoods, bend forward enough so there is a slight bend in your elbow and your arms are almost parelle (sp?) to the top tube. See if that works and eases the pain. If you can't bend forward far enough to get a bend, then keep working on your flexibility and get that seat up a bit.

See this article. Note the photo shows the rider in the drops... if your hands are on the hoods, your elbows would have the correct bend:

http://www.realbuzz.com/articles/the...n-a-road-bike/

This is what is important to note:

Cycle rider's reach
This is the distance between the shoulders and the top break levers when the cycle rider is sitting in the more upright position. The correctly set reach should allow the rider to sit an angle of around 45 degrees to the top tube of the cycle. Reach can be adjusted by adjusting the length of the handlebar stem. A correct setting allows reduced muscular strain in the neck and muscles, and also means that breathing is unrestricted leading to improved performance.

Bicycle hand positions
The bike handlebars should be positioned slightly below the level of the top of the saddle. Bear in mind that if the handlebars are too low it can cause pain in the lower back and the shoulders. A significant bend in the elbow, with a near horizontal forearm, is good and helps reduce shock from the road.

.
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Last edited by Pamestique; 09-25-13 at 02:17 PM.
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Old 09-25-13, 05:27 PM   #4
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Also make sure you aren't clampimg down on the bars, it will cause fatigue. I consciously check my grip to be sure I haven't clamped down over time.
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Old 09-25-13, 06:20 PM   #5
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Also make sure you aren't clampimg down on the bars, it will cause fatigue. I consciously check my grip to be sure I haven't clamped down over time.
+1. When you ride, try to consciously maintain a relaxed grip on the handlebars. Especially when standing (like going up a hill). There is upper-body involved there, basically you're not just standing on the pedals, you are also pulling your body down onto the pedals (to verify, crack a rib and try to ride up a hill standing). Even in that situation, try to avoid a clenching death-grip. You only pull with one arm at a time, try to relax the non-working arm.
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Old 09-25-13, 06:23 PM   #6
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When you are in your riding position you should be able to left your hands off and not lose balance, as in falling forward.
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Old 09-25-13, 08:23 PM   #7
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Bobo,

Have you tried elevated pushups? I do these with my arms on the dresser and the feet on the ground. This seems to help my weak elbows.

If you do a close elbow (to your body) this helps with the triceps area. The further apart deals with the lats.



Then there is also leg lifts that will tighten up the gut area.
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Old 09-25-13, 09:03 PM   #8
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Wow, lots of good info here. I'm going to have to do some researching and figure this out. Tomorrow I will be bringing my bike to my co-op and I will have my shop manager see if he can fit me a little better.
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Old 09-25-13, 09:48 PM   #9
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Originally Posted by bobotech View Post
Wow, lots of good info here. I'm going to have to do some researching and figure this out. Tomorrow I will be bringing my bike to my co-op and I will have my shop manager see if he can fit me a little better.
Make sure you get a proper full fit done when you go in, even if you have to pay for it. It will more than pay for itself in the long run, and you will enjoy your rides much more. Good luck !!
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