Fit and stretches

[Pedal Wench]

Hi Everyone,

Here's a dilemma: I just bought a second R1000. My first one lives with my boyfriend (600 miles away), and I wanted one at home. I bought it from the same shop as the first and got fitted by the guys there. I rode it Saturday and Sunday for 40 miles each day, which was probably over-doing it a bit - I usually ride 35 miles, with a long soda-break in the middle. Both days after the ride, my lower stomach muscles ached. I've never had that happen before - legs, oddly enough, felt fine, except for my Achilles, which I'll ask about in a second. When I was getting fitted, the guy said my form wasn't good, and that I needed to lean forward more, but since this put pressure on the wrong parts of the seat, I didn't really listen to him.
So - what would be 'off' in the fit to cause my lower stomach to hurt?

Also, what kinds of stretches do y'all do before and after a long ride?

Thanks!

[pedalfaster]

As I mentioned before, it's kind of hard to do on-line bike-fitting

I'm assuming the new bike is the same size as the original. Same stem length and saddle position too???

I had a thought that what your bike fit guy might be trying to do is to get you to relax your arms and shoulders by bending your elbows (many riders lock their elbows, which causes them to hunch their shoulders) which will cause you to lean forward on the bike. The pelvis should still be tucked and weight on sit-bones. This position could possibly call some under-used ab muscles into play. Again, without seeing you it's really hard to say.

Bike-fit "gurus" often like to pretend it's a science, but let's face it every one is different. Just because your "numbers" look good, if you're sore and miserable on the bike it's time to try something else. I like to think bike-fit is also something of an art.

You can tweak your position by throwing your bike in the trainer and riding in front of a mirror, or have a friend video tape/photograph you. Have pen, paper, measuring tape and allen keys handy to make adjustments.

As far as stretching for riding goes, I don't. I'm a big believer in riding slowly for 15-20 minutes to warm up, then spinning at the end of a ride to cool down.

[caligurl]

hello!

i can't answer about fit... i had/have enough questions of my own!

however as far as stretching before riding.. i don't.. i warm up on the bike. why? well cuz i'm a big fan of exercise videos (cathe to be exact!) and they pretty much just do warm ups not really stretches.. (or add a tad bit of stretching at the end of a warm up) and i've read you shouldn't stretch cold muscles...

[Veronica]

I also just warm up on the bike and spin a bit to cool down. I do stretch after a spin class or a Spinervals video. Not sure why, but it feels good.

V.

[bounceswoosh]

I like to stretch after warming up a bit on the bike. Stretching is most effective when your muscles are warmed up a bit. I always mean to stretch after the workout, but I rarely actually do =/

If I don't stretch enough, my muscles feel sluggish and unresponsive. Especially my quads. I also have a friend who damaged his hamstrings by riding almost every day without ever stretching them ...

I guess I figure, mild stretching can't hurt, and it's probably very good for you.

[Pedal Wench]

Veronica - what types of stretches do you do after class? I do warm up and cool down, and I feel great afterwards, but I just want to prevent any long-term problems.

The fit issue is tricky, cause the R1000 that I love is 600 miles away. My boyfriend has been incredible trying to help me fit, but over the phone is worse than online! I think my handlebars are too far down, so I'm trying to ease up the pressure on my hands by holding myself back with my tummy muscles. Not a good feeling - felt like my ovaries were aching.
This fitting was down with a different guy at the same bike shop. I want to go back and somehow politely ask that the one who fit my original bike to do it again.

I'll keep y'all posted!

[Veronica]

First I do a hamstring stretch. At home I do it on the floor. It's the classic sitting with one foot in front lean over and reach for your toes. In class I do it standing and put my foot on the bike's handlebars. Then I do a standing quad stretch, bring your foot up behind you so it hits your butt. The last one I typically do, holding onto something for balance, stand on one foot, cross the other over your leg to make a four and squat. That's probably my favorite one. It really stretches the hip flexors which always seem tight on me.

V.

[bounceswoosh]

I've been doing a really effective hamstring stretch lately -- you need a length of stretchy material or something to use, though.

At home, lie on the floor with one leg in the air. Loop the cord/stretchy material/whatever around your foot and pull, being careful to keep your knee mostly straight (but not locked). Hold 30s.

It really seems to isolate the hamstring, whereas other stretches I've done seem to stretch the back as much as the hamstring.

[Pedal Wench]

Thanks!

It sounds like quads and hamstrings, and that hip flexor stretch sounds great. My hips are troublesome to begin with, so that one sound wonderful.

As for fit,... long story, but I'm getting a different bike, so I'll be starting from scratch when the new one gets here, so I'll try to get fitted when the guy who fitted my original is working.

[snapdragen]

There's a great book on stretching by Bob Anderson called......Stretching. Tough name to remember, I know! He shows a lot of sport specific stretches, including cycling.