Lilbit

I just recently purchased my first road bike this week and have about 65 miles on it. After about 30 mins on the bike I start getting this pain in my shoulders. When I bought the bike I was told it was alittle big for me but I was getting a really good deal on it so we (the bike shop and I) made some adjustments to it for it to fit better. I was just curious if the pain might be from me tensing up on the ride or if it was probably the fit? I appriciate any suggestions. I am 5'3 and the bike is a 2001 Trek 5400 53cm.

johnny99

Most upper body pain is due to poor posture on the bike, usually not bending your elbows enough. Locked elbows force all the front wheel road shock up through your hands and arms to your shoulders and upper back. Bending your elbows will absorb almost all that road shock, give you a smoother, more comfortable ride.

Some people do not bend their elbows because of poor core strength. Others do not bend their elbows because their handlebars are too low.

10 Wheels

How many road bike miles have you ridden this year?

Nickshu

If your handlebars are too wide you can get pain like you describe. I once rode on 44cm bars and had the same pain. Dropped to 42cm and comfortable. Do your bars match your coat size?

Treefox

I read that as 'Palin between the shoulder blades' for a split second... Too much time on Pollster.com for me...

Before reading your post, I was already getting ready to ask if the bike was too big for you. Is there room to go with a shorter stem, or is that an adjustment that's already been made? You could also move the seat forward a bit or get a post with less setback, but that could potentially open up other problems for you.

oilman_15106

If an LBS really sold you a bike they told you was too big for you, the first thing you should do is get an new LBS. Buying the wrong size bike is the same as pile up your money and light it on fire.

Lilbit

The stem has already been shortened and I have a zero off set on the seat post. I am going to pay more attention to my posture when I ride today. I dont know the size on my handle bars but I will look into that. I appriciate all your help.

roadwarrior

Yep. Well said.

I wear a size 10 shoe, but I got a good deal on a nice shoe in a size 11.

To the OP...since you've provided zero info, it might be possible to fix this trainwreck with a shorter stem. But a "good deal" is no good if you are in pain, right? Take it back and get the right size.

roadwarrior

What size is the bike?

What size is the stem?

What size are you? Height and crotch to the bottom of your foot length?

Glidedon

You might need to learn to relax your shoulders while riding, I had to.

Kotts

There may also be a handlebar height issue. Unless you've been riding a lot, your handlebars should be at about the same height as your saddle, or a little higher. If the tops of the bars are below the saddle, you can have pain between your shoulder blades from picking your head up enough to see.

Also, if your helmet (assuming you wear one) has a visor, that can cause the same problem.

Lilbit

Well I just got back off a 27 mile ride and again after about mile 10 or so the pain came back. I made sure that I was relaxed and overall felt better. I think that originally i was riding with my elbows locked, now I am not. My handle bars are below my saddle and i am probably going to sound like a real bike tard but do I have to buy something to raise the bars or should I just be able to raise it with what is on there now. I know the stem is a 75mm with a 7 degree rise. Thanks again.

10 Wheels

Does the pain Get worse when you hit a bump?

Grasschopper

75mm? That is a REALLY short stem if that number is right. Bike is the wrong size and you are reachign way too far.

Lilbit

Bike - 53
Stem 75mm 7 degree rise
Height 62.5
Inseem 30.5

Lilbit

The pain does not get worse with bumps

DScott

If you're reaching too far for your level of fitness (core strength/flexibility), you'll hurt where you describe. You need a better fitting at this point, preferably with someone who can acutally see your position on the bike. Consider taking it back for more free advice from where you bought it, or pay someone more qualified to fit you to the bike better.

I don't know if a 53cm frame is the best for a rider of your size and ability, or not.

10 Wheels

I had a bike that was too Short on the handle bar reach.
Guessing with the others that you have Too Long of a Reach.
You personal info suggests that you, might be in great conditioning.
Take the bike back.
I don't beleive it is even worth trying to make it fit.
My new Bike is a Perfect Fit.
It is easy and fun to ride.

SKYLAB

yeah a bike needs to fit or you come up with all sorts of pain and discomfort issues. definitely.

Campag4life

Just because your bike has a short stem doesn't mean the reach is wrong. You already realize however that you have to make changes. I know about shoulder and neck pain and have studied and worked to resolve it for myself. If you ride a roadbike 30 miles you need to be relatively fit and the bike has to fit.
Here is your list:
1. Your physical fitness. A very fit person can ride a bike aggressively and long distance that doesn't fit perfectly without pain.
2. Bike fit. The worse your physical fitness, the more important the bike fits. Bike fit is a puzzle that eludes many and takes a few years to really understand. Understanding your fore aft position matters tremendously for how much pressure you have on your hands...that means your saddle postion relative to the crank centerline.
3. Flexibility...upper back in particular. Yoda...Pilates...foam roller...all are good.
4. Posture. How you ride is as important as all the above. Good posture shortens reach. Proper pelvis position sets up your whole body position.

pdedes

you can't pay me to do yoda

10 Wheels

Good Post. Try to walk 30 miles in shoes or boots 1 size too large.
Ouch, Ouch, and ouch on every step soon after you start out.

AndrewP

To raise the handle bars you will need a stem with a bigger rise angle. If you put your elbow in front of the saddle nose, the tip of your longerst finger should be at the bars. This isnt an exact scientific measure but will give an idea of how long the reach should be. I find cycling provides all the exercise my legs need, however the it is more comfortable if I do some push-ups to put a bit of balance into my upper body strength. Are you still growing?

Lilbit

Unfortinately I am not still growing and all this info has been a big help. I consider myself to be in pretty god shape, I run often and work out often (not as much as I probably should but enough for my job, bing a female firefighter I work out more than some of the guys to be able to do the same job). I am getting a little more comfortable with the bike, I have only had it for a week and put about 100 miles on it. It is totally different than a mountain bike so it is just taking time to get used to it and I thinking I am slowly starting t relax when I ride. I did the elbow test and my finger was just barely shy of the bar.

Grasschopper

If this is your first time in the road cycling position and you are doing any serious time you will be sore for a little while. My neck and shoulders hurt if I haven't ridden in a while and I know my bikes are properly fit.

Try to relax your shoulders...it will help.