ebenvn Posted January 16, 2011 Author Posted January 16, 2011 I mostly did a weights program for size (1x muscle group per day with stomach added 2/3 times a week). Most compounds (deadlift, squat & cleans are suppose to strengthen core). Know core is more internal than 6-pack, but I will maybe add some specialized core exercises... Have a Fizik Gobi on its way from CRC, so hopefully that will also help
Aggies Posted January 16, 2011 Posted January 16, 2011 Also for whats it worth. I have very long legs and used a saddle height that most recommended - slightly lower. My upper legs took a beating and I once got lower back pain for about 30min after the Nissan Fast and Furious. Changed the saddle height to "optimum" and the uppers legs had much more power and endurance and the back never suffered again.
ebenvn Posted January 16, 2011 Author Posted January 16, 2011 \Weet jy hoe seer is dit as daai ding in die speke kom..... nie die pens nie!!!!!!! Eie fiets se speke of die ou agter jou se speke?
Guest Big H Posted January 16, 2011 Posted January 16, 2011 Eie fiets se speke of die ou agter jou se speke? Kyk my avatar..... ek ry Tandem
ebenvn Posted January 16, 2011 Author Posted January 16, 2011 Kyk my avatar..... ek ry Tandem En ek neem an jy sit altyd voor...
Guest Big H Posted January 16, 2011 Posted January 16, 2011 (edited) En ek neem an jy sit altyd voor... Yup maar dit raak nou embarressing.... netnou dink iemand ek brag!!!!!! Laat my dink toe ons in die army was vra iemand 'n troep in die shower.... "wat maak jy met daai ding" ..... die troep se "ek steel diesel met hom!!!!!!!!" Edited January 16, 2011 by Big H
The_Break Posted January 16, 2011 Posted January 16, 2011 Suggestion from me is to go for a proper bike setup. Spend the money and make sure you research who is good in town. If you are in PE you welcome to give me a call. Lower back pain from cycling is normally due to your glutes and hamstrings stiffening up which then also stiffens the lower back muscles up. The lower back muscles are attached onto your vertebra and if the stiffer muscles effectively pull on your verteba. This pulling effect can cause nerve pinching and this is where the pain comes from. So I would suggest a stretching routine as follows: Start out by stretching you hamstrings. Not the usual old school stright legged stretch (that onyl strethces your nerves behind your knees), but bend you knees slightly and stretch so that you feel the strecth in the middle of the hamstring. If you feel that buring behind the knee bend a little more till you feel the stretch in the right place. Next stretch you glutes targeting deep into the glute. For me this is sitting on the ground with a straight back, non-stretching leg flat and then trying to touch the stretching leg's knee on the opposite shoulder. Next stretch you lower torso by lying on your back and pulling your one leg over and then rotate twisting. You should feel your lower back and part of your glute stretch. Do each stretch fro 20-30sec 3-4 times each and 2-3 times a day. This should help illeviate your back pain in most cases. As for the upper back, remember to keep your shoulders down and relaxyour arms. Carry your weight on your saddle and nt on your arms. This most probably comes from a poor bike setup. Good luck with getting t all fixed up.
Guest Big H Posted January 16, 2011 Posted January 16, 2011 Suggestion from me is to go for a proper bike setup. Spend the money and make sure you research who is good in town. If you are in PE you welcome to give me a call. Lower back pain from cycling is normally due to your glutes and hamstrings stiffening up which then also stiffens the lower back muscles up. The lower back muscles are attached onto your vertebra and if the stiffer muscles effectively pull on your verteba. This pulling effect can cause nerve pinching and this is where the pain comes from. So I would suggest a stretching routine as follows: Start out by stretching you hamstrings. Not the usual old school stright legged stretch (that onyl strethces your nerves behind your knees), but bend you knees slightly and stretch so that you feel the strecth in the middle of the hamstring. If you feel that buring behind the knee bend a little more till you feel the stretch in the right place. Next stretch you glutes targeting deep into the glute. For me this is sitting on the ground with a straight back, non-stretching leg flat and then trying to touch the stretching leg's knee on the opposite shoulder. Next stretch you lower torso by lying on your back and pulling your one leg over and then rotate twisting. You should feel your lower back and part of your glute stretch. Do each stretch fro 20-30sec 3-4 times each and 2-3 times a day. This should help illeviate your back pain in most cases. As for the upper back, remember to keep your shoulders down and relaxyour arms. Carry your weight on your saddle and nt on your arms. This most probably comes from a poor bike setup. Good luck with getting t all fixed up. Are you qualified to give this type of advice....... Are you a doctor or something??????
The_Break Posted January 16, 2011 Posted January 16, 2011 (edited) Are you qualified to give this type of advice....... Are you a doctor or something?????? Sorry can't help you, I didn't specialize in Geriatrics. In any case, we are trying to have a mature conversation here. Edited January 16, 2011 by The_Break
Disylizzy Posted January 16, 2011 Posted January 16, 2011 Most of the advice here is good, definitely bike set up is key, and core strength and stretching is also very important! My Dad suffers from a bad back and has had multiple surgeries, one thing he noticed was that a very stiff bike frame aggravated his back, but a frame that was slightly more giving worked. That's worst case scenario though!
Woofie Posted January 18, 2011 Posted January 18, 2011 I get a really sore lower back if I dont stretch my hamstrings often.Like chronically sore where I used to race with painkillers in my pocket.But you need to stretch them out a couple of times a day. You also most probably have a wrong bike setup with maybe too much reach as well. I dont do any core exercise, I should, but I am lazy.But if I keep trying to touch the toes it keeps it at bay.
Woofie Posted January 18, 2011 Posted January 18, 2011 Most of the advice here is good, definitely bike set up is key, and core strength and stretching is also very important! My Dad suffers from a bad back and has had multiple surgeries, one thing he noticed was that a very stiff bike frame aggravated his back, but a frame that was slightly more giving worked. That's worst case scenario though!mmm....Sounds like a doctors note back to your mom recommending that your dad needs a plastic bike. Sweet. Whos the doctor?
Wyatt Earp Posted January 18, 2011 Posted January 18, 2011 During riding im fine, no issues. But the next day my lower back kills me. Stretch your hamstrings and glutes, this is the biggest mistake cyclist make, cycling tends to shorten the hamstrings.
Mojoman Posted January 18, 2011 Posted January 18, 2011 I have always suffered with a bad lower back (lazy in the office chair I think!), I find those 'superman' exercises to help as well as doing the 'superman' exercise the opposite way round.
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