Publicscumbag

Hey all.

I seem to have a problem where around mile 40+ the base of my neck and my shoulders/traps get extremely sore/tired. It is so bad I just want to get off the bike. I do not know if this is due to not riding a lot while trying to go long distance or if it is my fit.

Basically I raced all of 2012-2013, around 5000 miles per year and then injured my back. I now have a herniated disc and spondylothesis on my L1/S1 vertebrae (for any doctors out there). Due to this injury I did about 200 miles in 2014 and around 800 miles in 2015. During 2015 in those 800 miles, anything above 40 caused my pain in my neck and shoulders. This is a brand new bike, and I only rode it in 2015. I just started riding again about 3 weeks ago (last ride was in September of 2015), but have only done trainer rides to try to break myself back in. I feel like there is a good amount of weight on my hands on the trainer, but this may be different on the road. I remember last year that I would get terrible pain in my neck/shoulders after about 40 miles, making a 60+ mile ride very difficult. Anyway, here is a video of me on the bike.

The seat is at the maximum setback so it cannot go back any further to take weight off my hands. The seat is level. Stem has one 5mm spacer underneath it. There is roughly 3.5"-5" of drop to the bars.

So is this lack of riding or is this a bad fit? I just want to enjoy my bike like I used to.

https://www.youtube.com/watch?v=z5Q0a1aEcLk

Lira

Is the front wheel at the same level as back wheel while on the trainer?

Publicscumbag

Within about 1/4"

Chris Pringle

My take on your video:

* Arms a little too stretched which are causing your neck and shoulder pain. A shorter stem would be ideal, but they can be pricey. So, push your saddle forward 1 cm at a time and retry. Consciously bend your arms more.

* Look at the bend on your wrist while on the hoods -- your hands should be parallel to your forearms (no kinks!). I bet your hands get numb which later turns into pain. This is a posture issue that you need to consciously correct.

* Can't see your saddle - make sure it's level and that you don't get a feeling of sliding forward with hands off of handlebars.

* With your back injury, your new race bike with an aggressive geometry is far from what you need. So, not so much a bad fit but a bad choice of bike given your physical ailments. To help with your injury, you might want to look into a bike that will allow you to position the handlebar about level with the saddle. Look into endurance geometry bikes or bikes with a tall headtube and a long steering tube. You seem like a good candidate for a custom frame.

* Stop and stretch every 25 miles for a couple of minutes. Shake your hands often while on the bike, relax and bring in your elbows which will automatically force them to bend.

oldbobcat

Close enough.

Nothing looks obviously wrong, but you don't look very comfortable. It looks as though your upper body is just flopped over the top tube, like you really need your arms for support. Is it possible for you to bend more from the hips and straighten (extend) the back? See the way you extend when you get out of the saddle, just before the video ends? I'd like to see how that back looks in the saddle, if you can do it. That would have the effect of bringing the handlebar in closer to your shoulders and straightening the spine from the shoulders up. It should also position the lower back muscles to better support the torso.

Publicscumbag

I just swapped the 100mm stem to a 90mm stem to see if it feels any better. I will take a video tomorrow at some point. I will also try straightening my back. I slouch when I sit, and I think that because of that habit I have bad bike form. I might just need to re train my form.

On a side note, I am roughly 5'8" with a 31" inseam. The bike has an ETT length of 53cm.

jyl

Is it possible that your back injuries and the process of recovering have left you with poor core strength? So that your arms are having to do all the work of holding up your torso, where before your core and arms shared the work?. Slouching on the bike sounds to me like not holding your core firm.

The fit doesn't look obviously bad. Is it the same fit as your old bike, and were you comfortable on 40+ mile rides on the old bike, before the injury?

Chris Pringle

You got it! This is mainly what you need to focus on, IMHO. If you make adjustments, they should be minor (within 1 cm) and one at a time. As others have mentioned, you have most likely been left with a weak core after your injuries. Check with your doctor to see what exercises you can do that will not worsen your herniated disc. If you still experience pain after 6 months of consciously improving your form and strengthening your core, try to get a loaner (or rental) out on a bike with a more relaxed geometry to see how that feels.

There seems to be a fine line regarding bike geometries and lower back injuries, especially with herniated discs: too aggressive (too low and stretched out) it hurts, too relaxed (upright) it hurts, too. Gotta find your happy medium.

Publicscumbag

The bike I rode was set up differently. My current bike is a 53cm ETT Fuji Transonic with a 100mm stem, the bike I rode before was a 54.5cm ETT Fuji SST with a 100 mm stem. I only got pain on that bike around mile 60-70, earlier in the season but then the pain would only kick in around 90-100.

Publicscumbag

I did PT and they said all my "big" muscles are very strong, however my smaller muscles (especially my core) were very weak. They gave me a series of stretches and exercises to help improve my quality of life and strength in my core. They were working, in terms or helping my back pain, but I stopped doing these exercises due to being a dumb 22 year old. Instead of doing them 2-3 times a week, I have been neglecting and doing them roughly once every 2 weeks. I will have to start doing these exercises again.

Chris Pringle

... And there is your answer about the main source of your pains and discomfort. You are mainly supporting the weight of your upper body with your hands, arms and shoulder. The weak core is also forcing you to slouch over the bike (see round back on video). I can also see your hips rocking back and forth which is also a sign of a very weak core (very noticeable around your L4/S4 on the video). All this leads to lower back pain. Work consciously on strengthening your core and improving your form. Please update us in 6 months. This will be a work in progress on your part. Don't expect instant gratification.

Tusky

I would probably move the top spacer under the stem and while I was at it flip the stem to raise and bring the bar back. Work on your core. The plank works wonders and a few situps will help too. Nothing beats riding outside. Good luck!

TiHabanero

I agree with Tusky. Flip the stem for more rise, you need it. As a victim of bulging discs ( L2, 3, 4) I can attest to the time it takes to fully recondition yourself after the fact. Took me at least 6 months to be able to ride a bike, and 6 more months to be able to ride a road bike. I am a firm believer that if you ain't joe racer, there is no need to look like him on the bike. Get the stem up, and get the core work done. I strongly recommend easy yoga as explained in the book, Back Rx. Changed the game for me, and I bet it will do the same for you.