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!