Well the winter months are among us, and that brings with it various challenges to getting the proper training in for all the spring and summer events to come. With this in mind we are going to talk a bit about those challenges and how we can also stay healthy during this indoor training.

Since Edmonton was the coldest place on planet earth just a few days ago (or weeks depending when you read this) I am going to assume running outside has taken a backseat to pool and windtrainer sessions. And hopefully those spin sessions are with some good company, at least once in a while, to prevent absolute boredom while looking at your basement wall!

While spending increasing time on your bike, and pedalling without making much forward progress, it is important to make sure you are set up well to maximize comfort and decrease overuse injuries. Common complaints at this time are saddle soreness, neck discomfort and of course knee pain. This is a great time of year to be trying out adjustments on your bike when you don’t have to be aware of the road and traffic. A proper bike fit may also be in order if you are finding multiple things feeling out of whack, and finding someone who can look at your body type and restrictions as well as your set up on the bike is important. That is also just one of the things we can do for you here.

Addressing these issues may not take much of an adjustment, probably just conscience effort on your part.  And also keep in mind these are general suggestions to try, more specific adjustments and measurements can be done by someone qualified to fit bikes, and if you have questions please email me. If you are finding you are getting upper shoulder, front of shoulder and neck pain with sitting for prolonged periods on your bike it could be largely due to the position of your handle bars and seat. Make sure you aren’t stretching too far forward to reach the hoods of your handlebars or the elbow pads of your tri bars. Take a quick look at your elbows if you are in an aero position. There should be an almost 90 degree bend in them, and they should be positioned fairly close to below your shoulders, not way in front.  A similar elbow and shoulder position are also indicated if you are down in the drops on a road bike. The seat position forward or back on the rails will help in adjusting this, and if that isn’t enough it may be worth looking into the stem length and position. In these positions you shouldn’t feel tension in the upper shoulders or neck, and may need to remind yourself to drop your shoulder blades down your back toward your hips and away from your ears. This will help take the tension out of the shoulders and neck.

Knee pain is typically an indication of improper seat height. Usually a minimal adjustment can be made to see if it helps. And always mark the original position of your seat so you have a reference point. Pain in the front of the knees is usually due to the seat being a bit too low and the knee is flexing more than it should repetitively. Make sure your knee is getting to almost straight when it is at the bottom of the pedal stroke, almost but not completely. This leads to the other knee problem, pain in the back of the knee. This can be due to the seat being too high and overstretching of the hamstrings at the back of the knee starting to cause pain. Again start with minimal adjustments and go from there, always marking your starting point.

Lower back pain can also be an issue while riding, for a couple of reasons, mainly because you are suddenly spending a lot of time in a static position without a lot of changes. This will just require more time and training. If that doesn’t help it could be the position of the seat in relation to the handlebars and how aero it makes you. I know everyone wants to look like a pro on their bikes, but not everyone’s bodies are that flexible or made to be in that position. So give up on the ideal look, get comfortable and enjoy your time in the saddle. You will look better with a smile on your face rather than a grimace!

Of course it is important to maintain some flexibility in the muscles to allow proper positioning on the bike. Stretching and yoga are great ways to add some flexibility training to your schedule. Always remember to stretch muscles when warm, not cold, and hold each stretch for 30 or more seconds. You can repeat anywhere from 3-10 times depending on time. Important muscles to stretch for these indoor rides are the neck and shoulders, hamstrings, quads, calves and lower back.  

Happy Training!