trail_monkey

I got a really sore lower back from a 25 mile ride the other day. My bike (Vassago Fisticuff) feels like it fits really well to me on 10-15 mile rides. 2 weekends ago I did a 25 mile ride loaded up with gear for a bike packing trip and I was wearing a a Camelback loaded down to the max. I did fine. The next morning I biked back. I was a little fatigued and sore when we returned but nothing major. I didn't get to ride all week. Then Sunday I went on a 25 mile gravel ride with 1800 feet of elevation. I was not wearing my Camelback. Monday and today my lower back is really sore. I can sit and do normal tasks and even jump on my bike but when I hit extreme range of motion forward it hurts. I think I over worked my muscles and need a few days to recover? The funny thing is, it does seem on rides when I wear my camelback my back feels better afterwards than it does without. I have worn my camelback on many rides in the past and a few rides without it. Since I have also fought issues with hand numbness on this bike, after so many miles, my theory is that the reach is too far and I am using my core muscles "too" hard to hold my front up thus causing excessive pressure on my hands once my cores get fatigued. This is only a theory but I believe it to be true. I got my seat back an ample amount to get my hips back per Sheldons article. I could have fit into a large or extra large frame based on my physical size (6'1" 34" inseam). I ended up buying an extra large with ETT of 581. I have a salsa 80 mm stem and salsa cowbell 3 bars with a 76 mm reach. I ride on the hoods 95% of the time.

I will throw out there that I am not in bad shape but I do not ride several times a week so I am sure my core muscles could be much better. So I am not ruling out a little of the fact that I just need to get stronger but I still think this is also partly due to reaching too far. I have a Soma BSide that is fitting me perfectly and it has 85 mm less reach than this vassago. But I can't help but think that it is also the nature of the beast, on a drop bar bike, to have a little more reach anyways than a flat bar bike right? So I don't expect to shave 80 mm off my Vassago but maybe 20-30 mm will make a world of difference. I also don't ride my Soma on 30 mile rides either but I did ride a 55 mile ride on a flat rail trail on my flat bar SS Jamis one time, wearing my camelback, and never had an issue. Sundays ride just did something to me and I want to nip the issue in the bud so it doesn't keep happening and cause a worse injury.

Anyone offer any opinions about my theory? I have an old Hussefelt 60mm downhill stem laying around and I am thinking of throwing it on for a test to see if it helps. I am trying to prepare for my first RAGBRAI this coming summer. Thanks.

Leisesturm

It would not be my suspicion that an 80mm stem would be too long for a 6'1" rider. Flat-bar road bikes (sport) often have long reach built in (long stem) because they are attempting to put the rider in a hands on the hoods ~45* back angle posture with the hands on the grips. I'm 5'10" and ride an XL frame (French Fit) that I put a 90mm stem on (110 stock) with 80mm reach drop bars. With your elbow touching the nose of the saddle, where is the tip of your middle finger when you reach for the bars? Mine just touches the back side of the bar flats. That's fine for non-competitive cycling. But if you wanted to throw the 60mm on there just to see, what would be the harm?

trail_monkey

I will have to check my arm from seat to bar when I get home. I got the 60 mm stem installed but will have to wait til I have time to go ride.

Carbonfiberboy 

When you are seated normally on the saddle, hands on hoods, get low so that your forearms are horizontal. Your elbows should be in front of your knees as you pedal, but wth not more than a 2" gap. That's a simple test.

Most likely, your core is weak. The bike is actually good core work, but as you say, you've overworked it because you don't ride consistently. The simplest thing to do is buy a copy of Core Advantage and work out with it for 1/2 hour every morning. Start at the beginning and gradually work through it over a year's time.

trail_monkey

I want to believe my core is weak lol. That's simpler to fix than buying a new frame and cheaper too. I was really really exhausted on Sundays ride and hung over as well lol and it l probably wasn't the best day to go riding long distance. This might be chalked up to me using bad judgement. Since I am a rook to drop bar bikes I am quick to blame the bikes fit.

Carbonfiberboy 

Also, when you ride try to keep a straight back. Roll your pelvis forward/drop your belly button toward the top tube so that your back is approximately straight. That helps.

trail_monkey

thank you

Clem von Jones

Because you're tall I'm inclined to think you have inadequate bar drop. If my bars are even 1 cm too high it drives me crazy after a couple hours. A shorter stem is fine so long as you have adequate bar drop. If your head tube is tall you might need a negative 20 degree stem or something along those lines. The Cowbell is a super wide bar and that might be causing problems, but if they are low enough on a shorter stem that might help. About the same size as you, I prefer bars a bit on the narrow side, for example the FSR Omega 42 which is 40cm at the hoods.

ckindt

It sounds like you need to work on your core strength.
I had the same problem last year when I started my fitness comeback. I felt fine on 10-20 mile rides, but any longer or not enough rest in between and my hands got numb and back got sore. I stepped up my core training and it made a big difference in just a few weeks to a month.
I am 6'4" and don't quite have a traditional cyclists build so I put a fair amount of weight on my hands even in good form.

trail_monkey

I swapped between a 60, 80, 90, and 100. The 90 seems best. I wanted to try a 100 so I bought a used stem off Ebay for 9.99. I am not out anything if I go back to the 90.

berner

Good core strength will improve everything about riding a bike from comfort to speed and you would also breath better because core muscles, including oblique intercostals, assist in breathing. https://en.wikipedia.org/wiki/Abdomi...oblique_muscle The Wiki entry does not discuss the obliques role in breathing but plenty of yoga sites will and I would urge some poking around on the web. The following book is particularly good on anatomy and what all the muscles do. https://www.amazon.com/Yoga-Anatomy-2...f=zg_bs_4653_1 Yoga people are particularly interested in breathing as it is integral to their practice.