V-CLUB TRAINING CORNER
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The article below is a reprint of our 7th question submitted by V-Club member Benne Wong two years ago. His training question that follows was answered by Peg Labiuk (nee Peggy Maass), a collegue of Marilyn Trout, and a certified NCCP level 3 coach with a career in international road and track racing. She is a World Championship medalist, World Record holder, U.S. Olympic Team member, former British national team coach and Kreb's Cycle co-founder (British Columbia, Canada).
Pain in the Neck
Hello,
I have a question regarding my neck. During a ride, I try to be cognizant of stretching my neck by moving my head from side to sideand shrugging my shoulders but I tend to forget as I'm spinning along. After my long ride from the weekend, my neck tends to stiffen up during the week and there is even a little clicking at times. Do you have any workout or treatment tips for my pre and post ride scenario. I am 51 and I did get a new bike back in August. It's a Specialized Roubaix with a relaxed geometry so I am a little more upright vs. my old bike.
Thank you!
Benne Wong
Benne,
Based on your information, I'd investigate your bike position first. The red flag for me is that you say the new bike has you in a more upright position. You might think that would be easier the older you get, but too upright and your head won't be at its natural angle. I had a similar experience with my newest bike. I set it more upright with a shorter stem and reach to the handlebars, thinking it age appropriate. It actually made me a little bunched up and my back became sore. You'd assume I was too stretched out since my back hurt, but the pain went away when I put a longer stem on and regained my previous bike's position. I suspect the same would happen for you - get lower and the neck pain will go away.
Maybe you can lower your stem by removing washers. Some stems have two sides and you can flip the stem upside down to use the reduced angle of rise. You may need to change the stem length. However, make sure that your legs are set in the optimal position first. Since our legs power bikes, that position takes priority. Never move stem and bar position to adjust the reach without checking knee alignment and seat height. Perhaps there is someone in your area who is good at bike fitting who can help you. Make sure they watch you ride on a trainer and listen to your feedback. I was hopeful of the new computerized system for position setting but have learned that it essentially puts everyone into the same position based on your bone lengths. It doesn't observe your muscle size and use. It also doesn't ask for your input and your pain is telling you something important.
I'd also go for expert help with the existing pain. Is there a trusted Sports Med doctor, chiropractor, physiotherapist, or massage therapist you can see? I'd ask them about exercises too. The clicking in your neck is indicating tightness. It could be coming from having to hold yourself more upright on this bike. Core strength exercises could help in that case too. Cyclists use oblique stomach muscles for support and ideally don't rely on arms to hold us up. If your arms lock, that would transfer shock up into your shoulders and neck. So the combination of improved bike position and core strengthening should solve that pain in the neck.
Peg
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