Upper Back Pain Cycling - Fit
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Upper Back Pain Cycling - Fit
I'm currently training for a 200 mile gravel ride. Whenever I get to around 60-70 miles my upper back starts to kill.
Curious if I might be better on a 54 or 56 frame? I'm currently riding a Niner RLT Steel in a 56.
I'm 70inches tall and have an actual inseam of about 33.5. I always thought I should be on a 56 being 5' 10" however most fit calculators are suggesting a 52 or 54. All of my pervious bikes have had short 90mm stems too.
I'll be getting a bike fit as soon as things clear with Covid however I thought i'd post here in the meantime.
Thanks!
Curious if I might be better on a 54 or 56 frame? I'm currently riding a Niner RLT Steel in a 56.
I'm 70inches tall and have an actual inseam of about 33.5. I always thought I should be on a 56 being 5' 10" however most fit calculators are suggesting a 52 or 54. All of my pervious bikes have had short 90mm stems too.
I'll be getting a bike fit as soon as things clear with Covid however I thought i'd post here in the meantime.
Thanks!
#2
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Have you played with the fore and aft on your seat? That can make a big difference. I like my seat a little forward more so than others. Seems like I get more power into the cranks then. Others want to balance their CG on the saddle, I like to balance my CG on the crank. It does take some playing with bar height and even stem length to get it feeling right, but it works for me. KOP's is a ridiculous thing to me so if that is your fit religion then just ignore me.
Straight back when you ride? Or hunchback of Notre Dame? Stiff arms all the time? Or a bend at the elbows?
Straight back when you ride? Or hunchback of Notre Dame? Stiff arms all the time? Or a bend at the elbows?
#3
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My initial thought was that you're either too cramped or too stretched out, or you're holding yourself too tightly. But my inseam is 30.5", and the recos I get are 52-55 CM (competitive-Eddy-French fit) on Competitive Cyclist's tool. What calculators are you using.
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Using the competitive cycling calculator. Sounds like a lot of people say it's close and some say it's a total bodge.
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Have a look at this: https://www.bikeforums.net/road-cycl...discovery.html
I've found this stuff is more about fitness than fit. Get a pair of 10 and 15 lb. dumbbells and do, in order: side raises, front raises, rear raises, presses, supersetting those 4 exercises, 3 sets of 10-12 reps. Youtube if you don't know the exercises. Lat pull-downs and seated rows are very good too, but you have to have a gym or home equipment for those.
I've found this stuff is more about fitness than fit. Get a pair of 10 and 15 lb. dumbbells and do, in order: side raises, front raises, rear raises, presses, supersetting those 4 exercises, 3 sets of 10-12 reps. Youtube if you don't know the exercises. Lat pull-downs and seated rows are very good too, but you have to have a gym or home equipment for those.
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Have a look at this: https://www.bikeforums.net/road-cycl...discovery.html
I've found this stuff is more about fitness than fit. Get a pair of 10 and 15 lb. dumbbells and do, in order: side raises, front raises, rear raises, presses, supersetting those 4 exercises, 3 sets of 10-12 reps. Youtube if you don't know the exercises. Lat pull-downs and seated rows are very good too, but you have to have a gym or home equipment for those.
I've found this stuff is more about fitness than fit. Get a pair of 10 and 15 lb. dumbbells and do, in order: side raises, front raises, rear raises, presses, supersetting those 4 exercises, 3 sets of 10-12 reps. Youtube if you don't know the exercises. Lat pull-downs and seated rows are very good too, but you have to have a gym or home equipment for those.
#9
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Hows the drop between saddle>bars? Maybe need to raise the seat if it's too low or lower the bars to help engage the core?
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Maybe I feel a little stretched? I've found putting my saddle back with zero tilt helps so it doesn't hunch by back forward. I don't hold the bars tightly at all - something I learned from endurance running is to never clench your hands.
Using the competitive cycling calculator. Sounds like a lot of people say it's close and some say it's a total bodge.
Using the competitive cycling calculator. Sounds like a lot of people say it's close and some say it's a total bodge.
How are your bars sized?
What wheels and tires are you running? What width and pressure?
Also what do you mean by upper back ? Your neck? Between your shoulder blades?
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I captain our tandem at least a couple thousand miles/year. That also takes a lot of upper body strength/endurance, maybe a little like gravel riding. Another thing you can do is pushups and plank to exhaustion. That helps. I do that every other morning after my stretches. 1000 pushups in a month would be a good goal.
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Maybe I feel a little stretched? I've found putting my saddle back with zero tilt helps so it doesn't hunch by back forward. I don't hold the bars tightly at all - something I learned from endurance running is to never clench your hands.
Using the competitive cycling calculator. Sounds like a lot of people say it's close and some say it's a total bodge.
Using the competitive cycling calculator. Sounds like a lot of people say it's close and some say it's a total bodge.
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I wouldn't adjust saddle height or fore-aft to help with the back issue since that can compound issues. Saddle tilt is worth playing with.
How are your bars sized?
What wheels and tires are you running? What width and pressure?
Also what do you mean by upper back ? Your neck? Between your shoulder blades?
How are your bars sized?
What wheels and tires are you running? What width and pressure?
Also what do you mean by upper back ? Your neck? Between your shoulder blades?
40mm tires at 60psi
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I captain our tandem at least a couple thousand miles/year. That also takes a lot of upper body strength/endurance, maybe a little like gravel riding. Another thing you can do is pushups and plank to exhaustion. That helps. I do that every other morning after my stretches. 1000 pushups in a month would be a good goal.
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Have you seen this? https://www.bikeforums.net/road-cycl...discovery.html
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#18
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Pain in the traps frequently comes from too much reach. I would try going shorter and possibly lower with the handlebar if your current torso angle feels comfortable and powerful.
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Re: rotating pelvis forward
SMP saddles are amazing for this. I honestly can't overstate how awesome they are. Finally settled on them in college after a period of having issues with like 5-6 well regarded saddles and haven't looked back. Took a break from riding for almost 10 years and when I got back on the bike I got used to the saddle again real quick!
SMP saddles are amazing for this. I honestly can't overstate how awesome they are. Finally settled on them in college after a period of having issues with like 5-6 well regarded saddles and haven't looked back. Took a break from riding for almost 10 years and when I got back on the bike I got used to the saddle again real quick!