Building strength/sore from cycling?

[chollacat]

Hi,

I am new to cycling. I ride consistently, 3 rides/week (2 on trainer, 1 outdoors).

My upper body is weak, especially my shoulders & upper back. They get sore from holding myself up on the bike.

So, I need to increase my strength so I don't get sore (and so I can handle the bike better), but how do I add in weight training for the upper back and shoulders when they are already sore from my bike riding?

My husband says just keep doing the cycling until my shoulders/back stop getting sore, then add the weights.

I'm not that patient! Any suggestions?

Thanks!

[VeloVT]

Hmm...
Have you thought about starting with sit-ups? Often sore shoulders are as much due to a weak core as to a weak upper body. You might also get your bike fit double checked.

Though as long as you start slow, I don't think there would be any harm in doing some upper body work too - just do less than you think you are capable of for the first 2 weeks or so ;)...

[Zen]

Not sit ups.
Planks.
The transverse abdominus, the powerhouse, the core of all.
See http://sportsmedicine.about.com/od/abdominalcorestrength1/a/NewCore.htm

[kermit]

+1 on the planks.

[tulip]

I recommend Pilates. It's helped me a great deal. Have you had a professional fit for your bike? Sounds like your bike fit is not ideal.

[tantrumbean]

Is your bike set up/sized correctly tho? Just wondering because you are saying you are having to hold yourself up....

[bluebug32]

Cycling isn't a weight bearing exercise, so doing some strength training is a good idea anyway. Just don't go nuts too early with it and make yourself more sore. A strong core is also very beneficial.

[chollacat]

Thank you for the plank exercise! I will start doing my pilates again, too.

I can concentrate on strengthening my abs, since they are not getting sore from the cycling, and see if that helps.

Yes, I did have my bike sized through Competitive Cyclist and checked by a couple of people, and I believe it's the right size. My last bike was too big and that was awful, I know what that feels like.

Yay, I feel better now that I have a plan. Thank you!

[TrekTheKaty]

I was going to say Yoga--but yoga and pilates seem to cross over these days. YEP--on the plank. I thought I was in shape until spinning class. After spinning, we do abs--and the instructor ccomes over and leans on you during plank. I caved like a wet noodle. And you will build strength just riding your bike, but it always good to cross train.

My hubby always "poo-poos" new things--but usually follows when he sees results. He's now enjoying spinning class:-)

[Resi]

Hi,I am new to cycling.* I ride consistently, 3 rides/week (2 on trainer, 1 outdoors).* My upper body is weak, especially my shoulders & upper back.* They get sore from holding myself up on the bike.* So, I need to increase my strength so I don't get sore (and so I can handle the bike better), but how do I add in weight training for the upper back and shoulders when they are already sore from my bike riding?* My husband says just keep doing the cycling until my shoulders/back stop getting sore, then add the weights.* I'm not that patient!* Any suggestions?Thanks!Check out this books: The weighttraining for cyclists, by Ken Doyle and The ultimate Guide to weight Training for cycling.First you are new to biking, it will take some time to get used to this sittingpostion, yes the shoulder get a little bit sore... add weight training into your training regime... it is not uncommen to get sore muscles when you start training new muscles... it will go away...Plank's would be a start for core/back, but there are many many different core excersises, to train the abs properly... slow movements, quantity and variety... this muscles have to be trained everyday... look for a good pilates class...Oh, and don't forget streching...And don't be to hard on your husband, he is right... I know how it is with married couples
Hope I could help, good luck

Resi

[sundial]

Planks it is--and so cost effective in this crazy economy. :)

[tulip]

My problem with planks (and Pilates and yoga for that matter) is that if you do them incorrectly, either on your own or with an uninformed instructor, you can really hurt your back. Be sure to at least get started with a good instructor, and if you can, go to classes/instruction regularly in addition to doing the exercises at home.

[silver]

Planks are great. IN addition you may want to do the 100 pushups program.

It's awesome! I think that yellow introduced us to it. I'll try to get links.

I teach spin class and after every class we do abs and pushups for core and upper body strengthening.

http://forums.teamestrogen.com/showthread.php?t=26186&highlight=pushups

I started with about 5 to 7 for each set and have been consistently doing 5 sets of 20 (2 or 3 times a week) since Thanksgiving.

[Miranda]

I have a modified criss-cross crunch I call it I learned from pilates class I do. Plus, I pull my abs in tight any time I think about it during the day. Even sitting here right now. Those little things add up.

The thing that got SO tired for me when I first started that I did not expect was holding my head up. I told my doc (sports med guy and rides) about it. He specifically gave me a bent over single lat row to do. It works the muscles in the upper/back effort to hold up your neck/head.

All my upper body weight training is single hand held free weight dumb bells. Otherwise, one side tends to cheat the other.

Lastly, remember rest in weight training is important in gaining strength. When you are lifting, you are stressing and sorta tearing (for lack of better word) your muscles. During the "off day" is when they heal and grow bigger/stronger actually. One to two days inbetween is good. Over three days off and you start losing some strength gained.

It will get better... about 6 weeks is what I find is the breaking point to notice results... just keep at it:)!

[GraysonKelly]

Hi there,
I have no idea if this is really working or if it's just me, but I kind of made up my own activity specific exercise for my core. Since I get so bored on the trainer, I practice sitting up and then gradually curling my upper body with my arms out reaching for the handle bars. Kind of a crunch on the bike while I'm pedaling. I don't know if it's really working but I'm almost to the point where I can control myself all the way down before my hand touch the handle bars. I do some crunches and upper body stuff (mainly push ups and dips since I hate going to the gym). But it's worked pretty good for me.
Hope that helps. Have a great day!
Gray

[alpinerabbit]

Is your bike set up/sized correctly tho? Just wondering because you are saying you are having to hold yourself up....

I second that.

Bike too large?
Then you'll have to re-fit/tweak/if all fails, get a smaller bike.

Bars much lower than saddle?
A good thing aerodynamically but may be too hard on your neck. You may get used to it, then again you may not.

[Tuckervill]

I started hundredpushups.com about 3 weeks ago. I'm doing them at an incline, and will probably work up to 100 on an incline before I start over on the floor. I can't believe how muscular my arms are getting just in 3 short weeks!

Karen

[OakLeaf]

Just do 'em with your hands close in and be sure to keep your scapulae retracted, shoulders in their socket. I learned all that the hard way and I'm still nursing rotator cuff trouble from those pushups (and I only got to 69...)

I don't understand how you could hurt your back doing something isometric like planks? Yeah, if you add hip dips or leg raises, but just plain planks? Care to elaborate?


I'll add another thing that I referenced in another thread - how important it is to maintain the lumbar curve. Cycling and Pilates really tend to accentuate the loss of lumbar lordosis that comes with age. Yoga (for me, with an EXCELLENT Anusara Yoga instructor) is helping me restore that curve.

[tulip]

Just do 'em with your hands close in and be sure to keep your scapulae retracted, shoulders in their socket. I learned all that the hard way and I'm still nursing rotator cuff trouble from those pushups (and I only got to 69...)

I don't understand how you could hurt your back doing something isometric like planks? Yeah, if you add hip dips or leg raises, but just plain planks? Care to elaborate?


I'll add another thing that I referenced in another thread - how important it is to maintain the lumbar curve. Cycling and Pilates really tend to accentuate the loss of lumbar lordosis that comes with age. Yoga (for me, with an EXCELLENT Anusara Yoga instructor) is helping me restore that curve.

I'm having trouble picturing pushups with your hands closed without crushing knuckles. Or do the knuckles just get crushed? I don't want a rotator cuff injury (again).

I have not done planks, but my brother's back problems increased when he was doing planks. I don't know if he added leg raises or what. Just be careful with all of these so you don't hurt your back.

[OakLeaf]

Well actually some people do them on their fists, but what I meant was with your hands near your shoulders and your elbows near your ribcage, rather than with your upper arms making a "T" with your spine.

[GraysonKelly]

Doing push ups on a closed fist is easier for some people (me) because they have wrist issues. I'm not sure that I do them exactly the way I should, but when I do them that way I'm not putting weight on my closed fingers. I'm actually on the distal metacarpals making a straight line from where I'm contacting the floor up through my wrist and forearm. It took a while to get used to that. I also use the perfect push up system which is a lot harder, but still is easier on my wrist.
Gray

[Flur]

I don't understand how you could hurt your back doing something isometric like planks? Yeah, if you add hip dips or leg raises, but just plain planks? Care to elaborate?

Sometimes when the person gets tired they start to hang on their shoulders and ankles and their belly sinks down. Basically the abdominal muscles aren't doing the work anymore, the low back is. The low back SHOULD be doing some of the work, but not all of it, and if the low back is weak it can be too much and cause strain.

To avoid this, focus on keeping the abdominal muscles engaged and make sure you're not letting your body hang. If you get to the point where you can't keep those muscles tight, and you're hanging there, it's time to stop. Supplementing with supermans, swimming, locust or any other low back exercise is a good idea.

Also, make sure you're not letting your shoulders creep into your ears when you do planks, our you might end up with a sore neck and/or upper back.

[cylegoddess]

thanks.now doing planks every morning( at 720 am , yuck).