New Bike and Wrists

[Aquila]

After riding fairly regularly for a couple years on an old ten speed (that the bike shop had raised the handlebars on with a stem thingy), I got a new bike this year. It's a Trek, WSD Pilot, and seemed right when I did test rides (and I rode a lot of bikes on test rides), but on longer rides (25 miles) my wrists get really sore.

I took it into the bike shop and they put a different piece on between the handlebar and the stem, with a higher angle, raising the handlebar. But a short ride (15 miles) put my hands to sleep, which scares me (because of the nerve issue).

I've been working on my core strength, but I'm middle-aged, and nothing's going to change much.

I'd really appreciate some suggestions. I ride in the drops because that's most comfortable in all other ways. I'm wondering if getting a stem thing to raise it even higher would help?

Thanks in advance! I've been reading for a while, and you folks have taught me more than I can say.

[rij73]

Couple of ideas:

Make sure your wrists aren't at a funny angle. They should be in a neutral position (the way they look with your hands hanging at your sides) for the majority of the time. Paying attention to that will let you know if you need to change your position or your stem.

Also, even though we all have a position we find most comfortable, it's important to change hand position for a little while every few minutes. Our hands and arms aren't meant to hold one position for hours.

Finally, don't grip the handlebars too tight. You don't need to exert any pressure to keep control of the bike. You should keep a light touch on it!

[SouthernBelle]

Um, middle-aged?? What does that have to do with it?

As to the problem, if I ride with my elbows locked and my weight on my hands I will have hand or wrist problems. This is easy to do toward the end of a long or hard ride. Concentrate on keeping a little bend in the elbows and keeping your upper body weight off of the bars.

HTH,

[Thorn]

I second the checking your wrist angle. I had new handlebars installed this year (narrower bars to match my shoulders). After I got the bike back, I was having problems with the wrists and numbness in the hands. When they put the new bars on, they attached the brakes at such an angle that my wrists dipped down. I tried it, but after about 7 miles, my wrists and hands starting having problems.

I tried just flattening out the bars. That helped, but the hoods were still too angled for me. So I had the shop move the brakes. Now, when I look at my hands when I grip the handlebar my wrists are straight. No more pain.

Give it a look. When you're riding your bike, do you have an odd angle to your wrists? If so, have them change it so you don't.

[singletrackmind]

Also check your seat position. If it's pointed downwards towards the front too much it could cause you to lean into your handlebars, thus sore wrists.

[li10up]

I too think it's a wrist angle thing. When I first got my new bike my wrists would really hurt. I had them rotate the bar (hoods) away from me and when riding on the hoods no more pain.

[GLC1968]

Also check your seat position. If it's pointed downwards towards the front too much it could cause you to lean into your handlebars, thus sore wrists.

I was going to suggest that you check this as well. I was having some 'girly-bits' soreness, so I slightly tipped my seat foward (very, very slight) and all of a sudden, my hands were going numb. Putting my seat back eliminated the hand trouble immediately.

[Zen]

I've been working on my core strength, but I'm middle-aged, and nothing's going to change much.



Throw that way of thinking out with the garbage. I don't know your age but it doesn't matter because you can still build muscle strength regardless of age.

[mimitabby]

Hi, I'm 55 years old and in January I started working on my core and weight lifting to get my upper body in better shape to match my biker legs.
I went from bench pressing 5 pounds in each hand to 20 pounds.
I went from curling 2 pound weights to 15 pounds. After being on the planet
for 55 years I can now finally do PUSHUPS. If you are middle-aged, (whatever that is) you still have a great capacity for improvement physically!!!

so why isn't anything going to change much?

[teigyr]

You should build muscle strength as you age.

I'd say to look at bike fit first then go from there. It's important not to put too much weight on your wrists, practice on an indoor bike if it feels awkward.

I am sure you can build core strength. You might not have the "20 something perfect body" thing going on but you can still be pretty darned strong. And lest I offend anyone, I have seen some incredibly fit 50-60 year olds too that put the young'uns to shame.

[SouthernBelle]

I'm glad I'm not the only one that comment bugged. :p

[northstar]

As to the problem, if I ride with my elbows locked and my weight on my hands I will have hand or wrist problems. This is easy to do toward the end of a long or hard ride. Concentrate on keeping a little bend in the elbows and keeping your upper body weight off of the bars.

HTH,

Hi there!

If I feel soreness in my wrists, I usually realize that I've locked out my elbows and I'm really leaning on them. I'm trying to make sure I've softened my elbows, and that helps a lot. (Also feels better on the bumps!) Just a good habit that doesn't require any mechanical adjustment! ;)

[Kathi]

I heard Connie Carpenter Phinney speak about a month ago. She said to think of your abs as part of your back. Now when my shoulders get stiff or I feel some irritation from my saddle I tighten my abs slightly. By doing this it improves my posture on my bike, relieves any tightness I may have on my handlebars and takes the pressure off my saddle.

I didn't realize how much weight I was putting on my handlebars until I started tightening my abs and paying attention to my body.

But, Connie says, your bike must fit properly for this to work.

[Eden]

Do you wear gloves? I find I need to make sure the velcro on the wrists of mine is always done up quite loose/open otherwise I start getting tingly fingers.

[Aquila]

Thanks for the helpful advice, everyone!

I do wear gloves, but loose. I think the angle might be the problem, so I'll head over to the bike shop shortly.

I'm sorry if the middle-age thing sounded off. I didn't mean it that way. I just meant that it's harder to build strength than it was when I was younger, and way slower. At least it feels that way. (Also, I'm probably in better over all shape than when I was younger.)

Thanks again for the help!

[SouthernBelle]

One other thing that occurred to me. Your bars could be too wide. If you are, say, on the hoods, your bars are too wide so that your hands rest an inch outside your shoulders on each side, that throws your weight forward.

Have someone measure your shoulders from the bony protuberance at each joint.

[Aquila]

Thank you all for your help.

I haven't had a chance to have someone measure my shoulders, but that seems like a smart idea.

I had the bike shop change up the handlebars slightly, so my wrists are straignt. And I've been being very conscious to keep them at a neutral angle and bend my arms, and keep them relaxed. And it all seems to be helping.

Thanks again, you folks really help!