Newbie soreness

[Profsuzy]

OK, so I got my first-ever road bike (Lemond Tourmalet) on Thursday, and I've taken it out each day since for rides averaging 15-16 miles. I love it. But I'm finding that in addition to the expected soreness (butt, hands, etc.), I'm getting a fairly distinct ache - almost a burning sensation - in my upper back, between my shoulder blades. I'm sure this has to do with the position which is a new one for me. Does anyone have any suggestions for stretches or exercises I can do to strengthen this area so that the pain will cease? It gets pretty bad after 10 miles or so, and next week I have my first organized ride (30 miles). I'm worried it will be very painful after 20 or 25 miles. Any wisdom would be appreciated. Thanks!

[KnottedYet]

Prone flyes and prone rows or a rowing machine can help strenthen your shoulder girdle stabilizers and scapular retractors.

But my first thought is: is your bar too wide?

Second thought: is the bar too low, so your neck is going into too much extension?

Third: is something about the way you are positioned forcing you to lock your elbows later in a ride?

What did the shop tell you to watch for when they did your bike fit? Sometimes if the new bike is a dramatic change in position they can readjust things so it's a less dramatic change, and then gradually work you back into the aggressive position as you get stronger.

[pooks]

No experience here (yet) but I was warned that "core strength" is even more important than upper body, which might mean that you also need to be doing crunches?

[KnottedYet]

"Planks" might be more functional for biking than crunches. (it's using your core to hold you in one position, rather than folding yourself in half repeatedly)

Prone planks are the easiest to describe: get into a push-up position but on elbows and toes instead of hands and toes. Hold it while keeping your body straight until fatigued. Repeat three times.

I can only hold a plank for about 10 seconds. Someday I wanna be able to hold for a minute or more like Trek. Dang, she's strong...

[Profsuzy]

Thanks for all the thoughts. I'm happy to work on core strength - although I don't think that's a direct cause for my shoulder/upper back soreness.

My LBS switched out the handlebars on my bike. It came with a 42cm handlebar, and he put on a 40cm. As for locking my elbows - I'll keep alert to that possibility, but I don't think I'm doing that.

I sometimes get the same burning muscle sensation when I've been working at the computer for too long. I can see where the prone fly and row would be helpful in strengthening that area - but would the soreness be caused by weakness in that area, or tightness, or both?

Ugh - this whole getting in shape thing has all kinds of pitfalls!

[BleeckerSt_Girl]

Ugh - this whole getting in shape thing has all kinds of pitfalls!

But not nearly as many pitfalls as the whole being out of shape thing has! ;)

[snapdragen]

Here's a link with a pic of the plank pose. I haven't done this in awhile, I used to be able to hold it for a minute. Hmmm...

The Plank (http://exercise.about.com/od/abs/ss/abexercises_10.htm)

[Profsuzy]

But not nearly as many pitfalls as the whole being out of shape thing has! ;)

So true, so true.

[IFjane]

profsuzy - I had the same pain for years, though it would not happen until after about 40 miles. Also rode a Lemond though it was not the bicycle's fault. My top tube was too long & even after swapping out for a shorter stem & moving the saddle forward as far as possible, it did not stop completely. I hope this is not your issue! Do you trust the fit your LBS gave you? I did....but they were not as experienced as I assumed. Good luck!

[KnottedYet]

working on the computer, riding the bike... sounds like postural weakness to me.

Core muscles do effect this pain, because they give your upper body its base of support.

So, I'd say do some core exercises and do some prone flyes/rows/rowing machine. Make an effort not to slouch at the computer (treat computer time as a posture exercise) and not to sag on the bike (another posture exercise opportunity).

You might also want to raise your bars a cm or two, just during the interim, until you are stronger.

[cadmium76]

That's strange..I just got on my first road bike on saturday and I went riding with my friend who's an experienced rider. He helped me pick out the bike and oversaw adjustments and what-not at the shop a few weeks ago. I had no back pain even after a total 92 mile ride (including some scenic trails up a 1500ft from sea level)..I just had expected pain in the seated areas and my right knee. The seat was too high and he readjusted it...I think you should get the bike adjusted or fitted to your body more appropriately. This is my third time total on a road bike but this is my take on what is neccessary for long distance riding.

[leighko]

I started riding last year (Felt F580) and had the same problem. At first I thought it was the new position and I still think it partially was. I had my LBS adjust my handle bars to tilt down a little farther so I felt more comfortable in the drops. Bam!! No more pain.

[Eden]

Sounds like something that I have dealt with - burning pain in one side of your shoulder/neck? A weird sensation that somthing is sliding over your shoulder blade and a poking pain that feels like its under your shoulder blade?
The injury may have come originally from your computer - if you can get rid of your mouse and use a graphics tablet in your lap I would do it. Made a big difference for me.
It will be aggravated if your bike is too long. Sometimes this can be corrected by putting on a shorter stem, sometimes the top tube is just too long.
And there is a *great* stretch that I described in this thread: http://forums.teamestrogen.com/showthread.php?t=15222
And one more thing - don't forget to move your head and neck around when you are on the bike. If you hold yourself stiffly in the same position for your whole ride it will hurt more! look side to side and up and down every once in a while - some people say trace the alphabet with your nose.