Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 08-20-02, 11:27 AM   #1
flow2east
Junior Member
Thread Starter
 
Join Date: Jun 2002
Bikes:
Posts: 19
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Back Training?

When I get 35-40 mile mark, my back really hurts. What are some good back exercises to minimize the back pain?
flow2east is offline   Reply With Quote
Old 08-20-02, 12:08 PM   #2
velo
The Female Enduro
 
velo's Avatar
 
Join Date: Apr 2000
Location: Pennsylvania, United States of America
Bikes:
Posts: 1,185
Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I do back extensions in the gym. I used to have the same problem as you (around the same time in a ride, too), but back extensions have stopped it.
velo is offline   Reply With Quote
Old 08-20-02, 12:11 PM   #3
Maelstrom 
Wood Licker
 
Maelstrom's Avatar
 
Join Date: Apr 2002
Location: Whistler,BC
Bikes: Transition Dirtbag, Kona Roast 2002 and specialized BMX
Posts: 16,885
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Best one of the planet is by far the deadlifts. You can't explain them and really should get someone to show you the proper form. This exercise will build strength throughout the whole back.

Back extensions are also great because they really isolate and flex/stretch your lumbars.
Maelstrom is offline   Reply With Quote
Old 08-20-02, 03:26 PM   #4
dirtbikedude
Gravity Is Yer Friend
 
dirtbikedude's Avatar
 
Join Date: May 2002
Location: "Over the Hill" and going down fast in the 805.
Bikes: Scott Gambler, Scott Ransom, Kona Bear, Bianchi 928 Carbon/Chorus, C'Dale Rize4
Posts: 2,961
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Just to add to the above, work your abs. The abdominal muscles also help support your back. So you want to train them equally with your back. If your abs go it puts more strain on your back muscles and visa versa. Other then the above exercises rowing is a great back workout.
Slainte
dirtbikedude is offline   Reply With Quote
Old 08-21-02, 09:13 PM   #5
bpherson
Member
 
Join Date: Jul 2002
Location: Verona, WI
Bikes:
Posts: 31
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Thanks for all of the advise. It's neat to read questions here that I was going to ask. I too have some back pain after riding 30, 35 miles. Good to know it can be remedied.
B
bpherson is offline   Reply With Quote
Old 08-22-02, 08:38 PM   #6
JustsayMo
Senior Member
 
JustsayMo's Avatar
 
Join Date: Aug 2002
Location: WETstern Washington
Bikes:
Posts: 158
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I used to have a lot of back pain (not just on the bike) until I began strength training. It's a big muscle group so hit it with several exercises.

Chins or Cable Pulldowns
Dumbell Rows or Low Cable Pulls
Shrugs
Hyper Extensions

I hear deadlifts are good but I don't have any experience with them.

Like dirtbikedude said do Abs too. You can train your abs more frequently than your back. I include abs in every workout.
JustsayMo is offline   Reply With Quote
Old 09-11-02, 11:25 AM   #7
ngateguy
Center of the Universe
 
ngateguy's Avatar
 
Join Date: Jul 2002
Location: Everett, WA
Bikes: Bianchi San Remo, Norvara Intrepid MTB , Softride Solo 700
Posts: 4,370
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Having injured my back when I was younger you need to keep it stretched out and of course the better shape your abs are in the less stress your back takes do some crunches or get an ab wheel and work whem daily also make sure you have a good fit on your bike. There is a stretching book my PT turned me on to simply called "Stretching" By Bob Anderson he also co wrote an exercise bookI think tittled "How to get into Shape" or something like that. It has some great work out routines for your back muscles.
__________________
Matthew 6
ngateguy is offline   Reply With Quote
Old 09-11-02, 03:30 PM   #8
wabbit
Sprockette
 
wabbit's Avatar
 
Join Date: Oct 2001
Location: Canada
Bikes:
Posts: 5,503
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Stretching is VERY important. I have back trouble as well, and in fact, many cyclists do. That's why the pros have someone to give them a rubdown after! However, most of us don't have that. It's very important to do stretching after a ride- not just the back, but also the shoulders and hips and hamstrings. Having tight hamstrings can cause lower back pain and aggravate the sciatic nerve.

There are a few good websites. You can try

www.bicyclesource.com or this http://www.bicyclesource.com/body/pa...back-pain.html

which has some good advice on how to stretch your back for cycling. It's a good website actually with lots of other really helpful stuff about training, exercise, etc.
__________________
You can catch more flies with honey than with vinegar. That's great...if you want to attract vermin.
wabbit is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 10:50 PM.