Stop Back Pain When Cycling With Expert Bike Fit Tips with GCN
Source: GCN Youtube Channel: Stop Back Pain When Cycling With Expert Bike Fit Tips
Video Stop Back Pain When Cycling With Expert Bike Fit Tips with Global Cycling Network
Video Stop Back Pain When Cycling With Expert Bike Fit Tips with Global Cycling Network YouTube Channel.
Stop Back Pain When Cycling With Expert Bike Fit Tips
The Global Cycling Network (GCN) has released an informative video addressing back pain, a common issue for many cyclists. The video features Phil Burt, a cycling expert with experience as a physio for British Cycling and Team Sky. Phil shares his expertise in bike fit and ergonomics, offering valuable insights and tips to alleviate back pain and improve overall comfort on the bike.
Recognizing the Source of Back Pain
Phil emphasizes the importance of determining whether back pain is carried over from other areas of life or is specifically caused by cycling. According to Phil, it is crucial to distinguish whether the back pain is a result of personal physiological issues or is a consequence of improper cycling position and equipment. He highlights the significance of recognizing back discomfort in other daily activities, indicating potential underlying issues that require attention from a physio or a doctor.
Understanding the Impact of Cycling Position
Phil delves into the impact of cycling position on back pain, explaining that cycling places substantial postural endurance demands on the lumbar spine. The prolonged flexion of the lumbar spine during cycling can lead to discomfort and stiffness, especially after long rides. He suggests that experiencing back pain within the first two hours of cycling may indicate a potential issue with either the rider’s position or the equipment.
Essential Bike Fit Adjustments
The video highlights the significance of saddle position as the most critical factor in achieving optimal pedaling position. Phil emphasizes the importance of saddle height and fore-aft positioning, as these aspects directly affect reach and handlebar drop, which can contribute to lower back discomfort. Additionally, he stresses the significance of saddle tilt, recommending a flat or slightly downward-pointing saddle to prevent unnecessary lower back strain.
Addressing Bar Position and Handlebar Width
Phil discusses the impact of handlebar position and width on back pain, emphasizing the need to avoid stretching too far forward or downward, which can lead to lower back discomfort. He suggests adjustments such as raising the stem or flipping it to bring the handlebars closer to the saddle, allowing riders to test for improved comfort without investing in new equipment.
Equipment Choices and Their Impact on Back Pain
The video highlights less obvious equipment choices that can impact back pain, including saddle width, crank length, and tire width. Phil emphasizes the importance of saddle width, particularly for riders who experience discomfort and constant movement while riding. Additionally, he explores the potential impact of crank length on back pain, encouraging riders to consider adjusting this aspect to reduce hip flexion and alleviate lower back strain. Furthermore, Phil points out the role of tire width in minimizing road or trail vibration, potentially enhancing overall comfort during rides.
Implementing Changes Gradually for Long-Term Relief
Phil cautions against making multiple equipment changes at once, as it can be challenging to determine which adjustments have effectively alleviated back pain. He advises cyclists to have a plan and stick to it, focusing on individual adjustments such as saddle position, bar position, and other factors before considering additional changes. Additionally, Phil emphasizes the training effect on muscular endurance and adaptation, highlighting the importance of gradually increasing ride distances or terrain challenges to allow the back muscles to adapt to new demands.
Incorporating Phil’s Expertise for Personal Improvement
The GCN video offers valuable insights from Phil Burt, providing cyclists with practical tips to address and alleviate back pain associated with cycling. Phil’s expertise in bike fit and ergonomics serves as a valuable resource for riders seeking to enhance their comfort and performance on the bike. His emphasis on gradual adjustments and personalized planning offers a strategic approach to achieving long-term relief from back pain. With Phil’s guidance, riders can implement targeted changes and improvements to optimize their cycling experience and minimize discomfort while riding.
In conclusion, the GCN video featuring Phil Burt delivers comprehensive insights into addressing back pain through bike fit adjustments and equipment choices. By understanding the impact of cycling position, saddle tilt, handlebar position, and equipment selection, riders can make targeted changes to alleviate lower back discomfort and enhance overall comfort on the bike. Phil’s expertise and practical recommendations provide a valuable resource for cyclists seeking to improve their riding experience and minimize the impact of back pain.
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