Lower back strain
- puffdaddy
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Lower back strain
Postby puffdaddy » Mon Mar 08, 2010 11:16 am
Mike,,,from NZ
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Lower back strain
Postby Ant. » Mon Mar 08, 2010 5:32 pm
I doubt your bike setup is as good as you thinkpuffdaddy wrote:On my harder training rides"110 km" I am getting lower back "strain" I think ,,Both sides of my lower back get painful as hell,but stop riding for 5 min and it feels much better and only a little sore the next day,,"I spend 90 % of the time on the aero bars and appears to be caused at high intensity at lower cadences on hills etc"on the aero bars",I do not want to go down the "cadence rd" Once it starts I cannot get rid of it,sitting up,standing,trying to stretch while on the bike etc,,.The Q I have is how to pin point where the weakness is and how to sort it ,, more stretching,,doing dead lifts,more abb work etc,Bike set up is good,Any advice appreciated
Mike,,,from NZ
Saddle might be too high, stem might be too long... I'm suspecting the former.
Cervélo P3C
BT Blade
- toolonglegs
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Re: Lower back strain
Postby toolonglegs » Mon Mar 08, 2010 5:57 pm
Note to self "must do some hill work before the 11th April....and lots more before my stage race in June with a freakin 12 km climb .
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Re: Lower back strain
Postby Wayfarer » Mon Mar 08, 2010 6:25 pm
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Re: Lower back strain
Postby toolonglegs » Mon Mar 08, 2010 6:54 pm
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Re: Lower back strain
Postby puffdaddy » Mon Mar 08, 2010 9:48 pm
Thanks for the advice guys I done some weights tonight and you guessed it ,,Strained lower back more than I thought,,My bike set up is good,,The reason for the strain I feel is I was working on low cadence high strength workout ,yep for 110 km,,I think my legs are simply too strong for my lower back so I will repeat it again next weekend ,,I still led the club the whole ride so the net result was good,I have gained leg strength faster than my back can handle ,,I feel all will even out eventually or maybe I will snap in halftoolonglegs wrote:I get a lower back strain similar on long hard climbing rides...I can ride with it but it definately sucks some power.My bike set up is spot on...but I think being like my top bro (pictured below...although not on quite as much help) I push a big gear in the hills and use lower back muscles that don't get such a work out when on the flat.
Note to self "must do some hill work before the 11th April....and lots more before my stage race in June with a freakin 12 km climb .
My helmet cam,,,4 km circuit x 10- 15 laps,,very windy day,,
http://www.youtube.com/watch?v=c2iJsWsOXAY&NR=1
http://www.youtube.com/watch?v=DW9Xe2IwmQk
PS;;Have been very slack with warm ups and stretching so am going to devote more time to this,,..
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Lower back strain
Postby Redbull » Mon Mar 08, 2010 10:15 pm
My belief (and its only a theory) is that there is weakness with my core muscles, so when the big ones are working hard they are over loading the one area and there is not enough strength/resistance from the core.
Probably full of it but I may need to work on some planks etc (oh and try to re-renovate the bay window to a more moderate size)
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Re: Lower back strain
Postby puffdaddy » Mon Mar 08, 2010 10:22 pm
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Lower back strain
Postby KRG » Mon Mar 08, 2010 11:26 pm
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Re: Lower back strain
Postby puffdaddy » Tue Mar 09, 2010 6:56 am
Mike ,,,from NZ
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Lower back strain
Postby Parrott » Tue Mar 09, 2010 10:08 pm
Are you climbing hills in the aero bars?puffdaddy wrote:I spend 90 % of the time on the aero bars and appears to be caused at high intensity at lower cadences on hills etc"on the aero bars"
I don't have much hill climbing experience but suffered back pain on the bike for the first time when I climbed Donna Buang over Christmas. I had my hands on the hoods for most of the climb and ended with cramping type lower back pain by the end of the ride. I went back and did a double ascent a few days later and found by positioning my hands on the top of the bar (which I never use at home where it is flat) and sitting a bit more upright I had no back pain.
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Re: Lower back strain
Postby lethoso » Tue Mar 09, 2010 11:58 pm
hyper-extensions and good mornings will also hit the back pretty well, along with dead lifts they reduced the back ache on longer rides for me.Wayfarer wrote:i'd suggest deadlifts. we were learning about them in university today, and it'll give you better uphill power in your legs too! Perhaps core conditioning (planks and hovers are good) and better warm-ups will be useful too.
weight training for better power in the hills is pretty dubious though, unless they are very little hills.
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Re: Lower back strain
Postby puffdaddy » Wed Mar 10, 2010 11:34 am
cheers for all the good advice,,
Mike,,,from NZ
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Lower back strain
Postby puffdaddy » Wed Mar 10, 2010 11:49 am
Mike
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Re: Lower back strain
Postby toolonglegs » Wed Mar 10, 2010 6:18 pm
Interesting what you say about climbing in the aero bars PD.I was the same last year...could hold nearly the same power as on the drops but I was so much more aero...my average speeds increased 3 or 4 kms per hour on my training rides.But in the end I think because I could push so hard for so long in that position that my body wasn't really strong enough to take it...and my hip area blew big time.6 months later I am still having problems...so not sure what I will do when TT season comes around again.Maybe I will try one ride a week on the aero bars a few months out and build up slowly.
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Re: Lower back strain
Postby Parrott » Wed Mar 10, 2010 9:32 pm
I do a fair bit of riding on my tt bike and no way could I climb well on a steep grade for long on the aero bars, well definately not Donna anyway.
I think you'll find the pros will use their regular roadies on a hilly tt. I'm guessing it's because they are better for climbing because a tt bike is way faster on the flat.
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Re: Lower back strain
Postby puffdaddy » Thu Mar 11, 2010 11:49 am
Mike,,from NZ ,,,funny that
Bike 2011 Scott ,,all good
Genius 27 sp flat bar ,modified with aerobars etc a strange beast but love it ,,kicks ass
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Re: Lower back strain
Postby Orbea » Sat Mar 20, 2010 11:14 pm
-change your bike seat, handles etc setup for more comfortable position.
-Hit the gym: good mornings, deadlifts, hyperextentions, planks, bridges and other exercises to focus on your core and back and making them stronger.
-Have atleast 1 rest day. Everyone is human, and without rest to recover, the body will eventually breakdown.
-massage and rub the back with a good ointment to get the blood flowing through there to repair anything injured.
sorry if things seem abit vague I'm only a cycling newie but studying sport science.
hope that helped! =)
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