Bike paths, cars, and my sore back.

All,

I am pretty new to this forum, I have posted some questions in the past and the responses I have gotten have been helpful.

I did my longest ride yet yesterday, about 20 miles. I wish I could say I enjoyed the ride, but a couple of things bothered me and I wondered if anyone else has been in this position and if anyone can give me a pointer or two.

1. My back...it ached a little at about mile 15. I was wondering if perhaps I need to adjust something like seat height or handlebar height, or if it's normal to have a little discomfort as a new rider until you get those muscles trained. I know I should go to my LBS and have an eval, but they just try to sell me new stuff everytime to go in and I am sick of it. The solution to everything at my local shop is to take my money.

2. Cars. There are just TOO many of them. There is nothing that can be done here per se...but people are just plain dangerous. I don't know how many times I was almost blown off the road by a speeding car. They hardly give you any space. I even had a guy honk at me. I moved to the bith path at one point, but it's not a fast and even seemed more dangerous as I had slow bike traffic, walkers, and cars in intersections that don't even look as they pull out.

I am just curious if anyone can relate, offer advise on the back issue.

1. Your sore back may be the bike not correctly fitted. There are several good web sites that will help you fit the bike correctly. One of my favorite is at http://www.coloradocyclist.com/bikefit/. It may also be that you need to work on your core conditioning. That basically means that your abdominal and back muscles are not as strong as they could be to keep your spine from sagging after a long time in the saddle. I recommend stomach crunches and dead lifts to strengthen these muscles. There are others and a trainer or the folks at your local gym should be able to help you. The only other thing could be the saddle if the pain is in the extreme lower back.

2. Drive way out into the country to ride. Or find a long bike path and ride the center portions. We have several very long and connected bike paths in this area. The majority of the weekend warriors stay within 10 miles of the most popular starting locations. If you have a bike path that is long enough, find a section near the middle and ride there. If there is no good parking right at the trail, ask a business owner near there if you may park your car at his business while you are on the trail, and then ride from the business to the trail. The only problem that we have in this area is that there has been a lot of residential growth right along the trail which has increased the traffic at the road crossings. One big thing to remember when you are riding, THE CARS ARE BIGGER THAN YOU AND CAN KILL YOU! Always ride like they cannot see you. Don't worry about what who has the legal right of way. Just remember, THE CARS ARE BIGGER THAN YOU AND CAN KILL YOU! The law cannot help you if you are dead. My own little "law" is that cars always have the right of way, period. It has worked so far for nearly 40 years.

kool and welcome. Congrats on your first 20 mile ride. What kind of bike do you ride?

Yeah the cars are fast, but i try to just ignore it and the population of my city is pretty tolerant to bikes and bike lanes, but you do get that "rouge driver"

About your back, it could be your seat or position, i usually get this problem at about 25 miles of my daily 35, but its minor. I would suggest if you are using a road bike, to be properly fitted. Mostlikely that is the problem, you may be hunched over too much causing strain on you lower back. But then since your just starting, it could be that those muscles just need to get used to it. (I war you, dont take my word for it, im not a physician (hopefully will be in future tho ) )

I am riding a Trek 760, used obviously. Pretty good shape for a 1985. I picked it up from a guy at work, he used it for triathalons back in his hey-day.

I have made some improvments, new saddle, handlebars, minor cosmetic stuff and I just added some aero-bars.

The bike is about 1 inch to big for me, I can straddle the top bar and stand flat footed, but the bar is right up there.

I am pretty sure that if I took the bike in they would tell me that it's the wrong size, so look here, a brand new bike thats just your size!!

Maybe if I adjust the seat post, saddle and bars just right I can come up with the best possible set up for me on this bike. It's not gonna be perfect probably.

If you are able to get into the aero bars with no problem, the bike is not too big for you. The only part if the bike that would effect your back is the overall reach, ie. the toptube length + the length of the stem. When you sit with your your hands on the brake lever hoods and your arms straight, your back and the bike's top tube should form an angle that is equal to or slightly smaller than 45 degrees. If it is much smaller than 45 degrees, go on eBay and try to find a stem with a smaller reach. Be sure that it is compatible with your bike though. By the way, don't ride with your arms straight. Always try to keep them bent a little to prevent fatigue.

I still think that you are just not used to being in the saddle that long and you begin to sag just a little as your core muscles begin to tire. That is the number one reason for sore backs after long rides. You can cure this quickly in the gym or not so quickly by riding for longer periods of time.

As for your LBS problem, they are in business to make a profit and tend not to help everyone who comes in off of the street unless they buy something. I have been dealing with the same shop for the last 3 years and they have gotten to know me. I go there when I need chain lube or a bike specific tool, or most recently a set of spokes for a wheel that I built up. I have never bought a bike from them but they help me now whenever I need it. Either get a new LBS or try to build a rapport with the one you are using. You can always say no when they try to sell you something. BTW, the reason that I have only used the new LBS for three years is that the one I used to use had a bunch of new kids in it. They tried to sell me a crappy bike that was really too small for me just to get it out the door. I went in not knowing exactly what I wanted and they thought that I knew nothing about bikes, so they tried to stick me. Their loss, as I usually spend $300- $400 a month on my hobby.

I am about two months into my ridding experience. I have a Trek 6500 MTB with road tires. It took me a bit of fiddling to get things right in terms of fit but I think I am close now. I have done a couple of things which you are not supposed to do in order to get the bike to like my body and visa versa. I replaced the stem with an adjustable one to raise the handlebars and I moved the seat to where I wanted it rather than where the pro fit said it should be.


I am riding a bit more upright than the texts say I should which I understand will create more wind resistance and slow me down. I have moved the standard seat in all directions attempting to find a position that is at least semi-comfortable. It is a little further forward and tipped up more that it should be.

All this said, I ride now without having to stop every 3-5 miles and walk off the pain, I am not falling forward off the seat, and I am making progress toward some initial goals now.

I ride two or three times after work each week either a 9 mile or 14 mile route. And I have been getting in one longer ride, 23 miles longest so far, on the w/e.

Mark

It may be that you are just tensing up from thinking about all the traffic. Try and relax and see what happens with your back.
The solution does not always need to be complex.

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Dope,when training and talent just aren't enough.

Thanks to all of you, I really appreciate the advice.

I think I am almost there, I adjusted a couple of things again yesterday and took a quick ride. I am gonna go again tomorrow on my 12 mile route and see what happens.

I am trying to get into shape for a 100 mile ride in July, I don't plan on completing the whole 100 miles, but 45 or 50 would be a huge deal for me to be able to do.

Dress for visibility. The moment I added a Hi-Vis Yellow jaclet/vest to my gear I have been given better space on the road. Well except for the Howler Monkeys and Screech Owls that get a big kick out of screaming at cyclists.

Keep your ID with you and a cell phone just in case. Try to give your ride plan to friend or family. Ride smart.

Getting your first 20 was cool eh? 40 is within your grasp. Remember, have fun in the process.

I did another 20 last week. I adjusted my seat a little, raised the bars just a bit and ta-da..I had NO back pain at all, it was quite nice.

I have also added some HI -VIZ yellow to several things. I also added a rear view mirror so I am not caught by surprise so much.

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A bad day on a bike is better than a good day at work.