OHHH! Super video! I just bought my first speed bike and I didn't know why I have pain in my neck. The stem too long. You teached me how it should to work. Thank you!
This was a Great video. Thank you so much for all this great information. If I were nearby, I’d ask for a fitting! (I’m in California - nowhere close).
Wow, just tried my bike and the hoods are too far forward which explains why I nearly always end up with my hands resting on the bars to avoid stretching too much. Fortunately, I can replace the 140 mm quill with a shorter 60 or 85 to bring the bars closer to me. Thanks for the advice 😃
Hi coach, Thanks for the video. My problem with the saddle is a little strange. I keep bouncing on it. I ride a diverge expert carbon size 54 and I keep bouncing of the saddle when I'm trying to accelerate. However when I ride my brothers bike which is a a diverge Base carbon size 54 I don't have that problem. Both the bikes have the same Geometry but different group sets. Different tires. What could the problem be?
Hi 👋- I am assuming both bikes have identical saddles both set in the same setback position? Is the stack height set the same. Just measure from ground to where you hold the hoods on both bikes. Then just measure nose of saddle to hoods on both. If both are running the same gearing (front rings and cassette identical) Then it just might be power you put out versus the stiffness of the frame. The tyres may have a bearing but depends on width differences and terrain you are on. The obviously thing is saddle being a little too high so even though you have both set identical (double check they both have same crank length) just move down 5mm and see what happens
@Kinetic Cycle Coaching Thanks for responding and sharing your inputs. FYI both bikes have identical saddles but different seat post. I ride a seatpost with a 20mm offset my brothers one is a redshift suspension saddle configured to a stiff setting (I'm not sure of the offset as its not mentioned on the seatpost spec) My bike has a sram rival etap electronic groupset, my brother's one is a sram apex mechanical group set, so I guess it's different. Both the bike are from specialized gravel bike line. My one is the mid range model and my brothers one is the base model. In terms of stiffness given my model is a upper model it should have more stiffness if not the same. My tires are 42mm and my brothers one is 38mm tires. I tried to make the seatpost height adjustments and tweaked with the reach to make same measurement but no significant result.
We tackled assembling the bike as a family project. ru-vid.comUgkxzg0clhbtRf2gGxPkVETFKJJKGqdsorQu The package is heavy, but I have 2 teen boys that were able to move it. The written instructions were great- we didn't need to watch the videos, but it was good knowing that the option was there if we needed it. After we were able to get it set up, the boys each rode 3 miles and I rode 8 and the bike stayed quiet. The display is easy to reset, and you can put it on whichever setting you are using (time, distance, calories, etc). I will say that my butt is a little sore from the seat, but that could be because I haven't rode in a while. While it is comfortable for me, it was not comfortable with the seat position for my friend (could not move the seat back far enough and he slightly looked like a kid riding a tricycle that he had outgrown). He also said that the seat hurt his manly parts. We are going to look for a different seat that will be compatible with this bike for him.I did purchase the Wahoo Cadence sensor and strapped it to the crank of one of the pedals. This will sync with my Apple Watch, iPhone and will import data in to my Health app. Wahoo does have other sensors available other than cadence. I can also keep either my phone or my iPad on the display and they both feel pretty secure.
Probably the best explanation of how to improve neck pain I've seen, many thanks! Have been experiencing neck pain on most longer rides and will be looking at these tweaks asap. 👍
I got the same feedback when I was doing my bike fitting session (in Poland) before my second ultra marathon (540km 80h, 10 000m up). It was such a surprise to me that one of the feedback was to throw away my 46cm bars for 44 or even 42cm. Because of the handlebar bag I stayed with 44cm. Compared to my previous "home-made" bike fitting and 46cm bars, the benefits of going narrower was mindblowing. Thank you for this video! Now I'm trying to follow your steps to get the MTB fit right - without spending money for now. If I lived where you work, I would definitely pay for your fitting session.
Wow Thanks Sr, cycling since September, I know that I need to get to use to the new position but I have been moving the. Seat f and backw, any way I'll try your arm tips, I let you know tomorrow after my ride
I also moved the seat back because the handles were too far but couldn't move them. I own a Giant hybride bike. I'm not a super cyclist don't own a super road bike. But I love taking my bike for shopping groceries and commute to work. Thank you for these great tips. Love your accent. Natalie from Canada🇨🇦
Scott, you are most excellent! :-) I've been cycling over 45 years, now at 68 years old with arthritis in three of my neck vertebrae. Before Covid I was going to the gym with a trainer, and on my own. Squats, deadlifts, bench press, overhead press, light weight, higher reps, along with a regimen of stretches and ball exercises. I quit the gym during Covid and now the neck pain and headaches have returned. My touring bike cockpit is set-up old man style with a short reach, and 10mm drop to bar from saddle height. Time to get that cross training with weights back on track!!! Great videos, thanks!
I've watched a whole slue of videos lately on bike-fitting and this is one of most practical ones I've come across with actionable tips and information you can use to quickly isolate problems with your current bike fit... so useful, thx!
This is great. I’ve been dealing with neck, shoulder and low back pain and off my bike for 3 weeks now. Doing some PT and feeling better. I’m looking forward to your exercises to add to my PT program.
I actully tried the hands out roll the hip and see where my hands rest on.....middle of my fingers were resting on the hoods....possibly need a shorter stem.....i Do get back pain when pushing hard up steep hills for any longer than 5 - 7 mins.....Maybe this is why. Thank you Coach awesome info that ive never heard anyone explaining before
Wow, thank you very much, excellent explanation! Just what I needed TO LEARN, and I am about to go out for a bike ride. I will pay attention to my posture today. I hate to think that I am sabotaging my favorite activity due to my incorrect posture. I have changed the handlebar (from road to straight and road again) to my measured size. I have also considered changing the stem. Maybe it is just me and my posture.
Came across this yesterday (thanks algorythm) and tried it out on a 70k ride.. the difference is huge! Not only does my saddle feel more comfortable, my neck is better (although still fatigued near the end, might be that my handlebars are too wide) I also felt like I could pedal with more power and sit in the drops/90 degree on the hoods with more ease. No clue why I thought I had to rotate my pelvis backwards before, I thought it'd make sense for my sitbones to sit properly on the saddle.. But this makes so much more sense now. Thanks Scott :)
Hello ! woman, 27, 50 kg x 160cm, good shape. So, I have exactly this neck pain and I will check the size of my bike. The main problem in my case though is that anteversion of the pelvis causes me pain somewhere else because of the pressure on my pubic bone. I already tried to incline my saddle so that I sit more on my ischias but it didnt change much in my (wrong) posture... any tipps for the ladies??? thank youu
Hi - Coach - 53 - 64kg x 177cm - ok shape - only messing - love the reply - have your tried nose off saddles like ISM or female specific short nose saddles like Sella Diva or SQ Labs (lots of other good brands)
Wow, thanks so much. After a couple years of neck/shoulder pain from degeneration between the 5th/6th vertebrae I switched to a recumbent. Solved my problem but I am slow in the hills. Do you think your method and a endurance bike would solve my problem? Thank you!
Check out the Alexander Technique. It's the other way round. Free your neck and you won't collapse your back and thence tilt your pelvis. It's not your bum controlling your neck.
Too many mfrs make racing bikes with a seat too high and bars too low. This forces a bad position for the neck when one wants to see the road ahead. Especially if you're over 6ft tall and have long legs. I had to raise bars 4in just to get about 50% relief. The bars are still far below the seat. The bike forces my head to look 6ft in front of me. To look straight ahead is a strain. I never had any problems with bikes in the 70s+80s. By 90s, I needed handle bar risers, that also shifted forward. By 2020, even risers are not enough. They are making a mess of bike geometries IMHO. They are not being designed for Caucasian statures. IMHO. They are being designed for short legs, relative to torso length.
Great video! I’m hoping this and the exercises will help me be able to continue my work as a bike paramedic. I’ve developed some significant neck pain. I could not find the exercises. Can you point me towards them, Coach? Thanks!
It will certainly bring your pelvis closer so your reach will feel less - you may need to increase saddle height though with will change will how you interact with the bars. I hope you find a solution
At min 2:43 and 2:57, I see you rolling the pelvis forward but 1 second later you kind of move it backwards again i.s.o. keeping it forward. Why is that?
For me. My perfect reach was a thumb hook reach. Not a tip of middle,poit,ring and little.. to lever driving. . In no what ever handle bar heigth. Low, high, middle ect.p Anyways he is rigth.. i see how he show a demonstration of perfect reach bike fit.. his serratus is flexed were rhomboids is streched.. and his point of reach almost same with me.. . 100% same. When our shoulder is relaxed not flex forward or extended backward.. that is our nuetral shoulder possition.. and then when we reach the lever head and hook our thumb on the lever... . His measurements and mine is same equal.. hehehe
Amazing video. The pelvis issue is exactly my problem. Is there any good excercice to do in gym to solve the issue (other than posture?). Again thanl you.
Coach, this was SUPER useful for me. I do have neck pain (actually my levator, scap and traps) are on fire 20 or so miles in from looking up and I'm constantly stretching my neck from being in the crunched up position.
One issue Im running into implementing the suggested "rolling forward of the pelvis" is, that when I do so the front of my saddle puts a lot of pressure on the groin area causing discomfort and my little man to go numb. Im not sure how to aleviate this. My saddle is already slightly pointing downwards. If anyone has any ideas here would be appreciated.
So nicely explained, I’ve had three bike fits over the years for this very reason and nobody has explained it this way. Even now after ten years of regular cycling, normal around 6k miles a year I still get a sore neck after the first 40 miles, time to start doing some checks myself after watching this video . Thanks 😊
Hi Scott, I’ve done sport all my life and are “late” to the bike scene but know this will be easier on the ageing body body😆 My first trip out resulted in the neck pain you described and I know Now i collapsed in my saddle!! Thank you SO MUCH for this information and also as to the positioning of the handle bars. Loads I need to check and correct but appreciate the education
Hi Ron, lovely of you to share your experience. Please feel free to keep in touch as you progress. I have been involved in cycling all my life but only got onto RU-vid at the start of the pandemic. Still not sure how to fully maximise it but I enjoy engaging with fellow cyclists and sports/fitness enthusiasts - stay safe my friend 👍
Hi Scott, Confession 😁: I qualify for the freak body category - broad shoulders and nuckles that drags on the ground. With this in mind my feedback on the back of the "sore neck" video above. Adjusting my pelvis immediately changed my posture and positioned my head in the right position. I also have a tenancy to roll my shoulders forward so need to concentrate on keeping the shoulders in position. My biggest surprise however was me doing the zombie drill. I could barely touch the handle bar!! Had to move my seat max forward to compensate. Will need to buy a new stem that is shorter. Thank you again for the info. This has spared me a lot of issues that would have come to bite me down the line.
Great video - especially the tip about positioning on the saddle - i.e. not sitting or collapsing backwards but instead sit 'up' and roll the pelvis forward. I've tried this tip during my last couple of rides and it's really helped my back position - meaning a bit reduction in aches and pains.
Very informative, thank you! I've had fitters advise shorter stems and positioned my saddle more forward, but I end up with numb hands. I feel I have have too much weight on the bars, would poor pelvic position be something to consider to address this? I appreciate the videos!
Tried the zombie method and found that my handle bar is too far out, where it shoul've been touching the ball of my palm. Thanks for selflessly sharing your knowledge, coach!
Thanks for the info. After dealing with several neck surgeries and severe neck pain while riding, I started exploring recumbent bikes. That was the solution for me. I can ride pain free, regardless of the amount of miles.
The neck is just one reason I tour on a recumbent. I ride upright bikes for local rides of shorter distances, but being reclined solves many typical unpleasant (and well documented) issues that all traditional cyclists experience (neck, wrists, rear end, you name it). It also allows viewing the road and the scenery with no neck craning. My recumbent happens to be a trike, which even removes the crash and burn scenario you alluded to with your crash and subsequent surgical intervention. Recumbent riders may not be "cool" according to the hard-core roadie crowd, such as those represented by GCN (Global Cycling Network), but hey, we never ride in pain and never feel a need to get off our vehicles and toss them away. Recumbent riding is a very positive, and pain-free, experience! It adds a huge element of fun back into riding, regardless of whether a rider is a cross country adventurer like me, or just a day ride cyclist. steve
Great vid. Can make 60 miles before sore palms kick in , will try All these tips for next sortie. Cycle event coming up soon so hopefully will sort this 60 something year old out and help push out the extra 50 miles in total comfort.
Hi, this video has been a great help to me. I cycled for 2 months and after every session my neck was really sore. I measured my reach with the technique you showed in the video and it was perfect, but I was putting all the weight on the front of the bike. After watching this video I have now ridden 3 times without any pain in my neck, thank you very much. Greetings from Argentina. 🚲
I notice that your saddle height isn't much above that of your handlebars, just as it was for many years - see for example this clip of the great Jacques Anquetil in action: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-d987Ewejbh4.html Now we have the fashion for 'slammed' handlebar stems (i.e. set as low as possible) and higher relative saddle heights. What do you think of this, and have riders presented to you with problems caused by this? Thanks in anticipation!
at 5:40min where describe how it should be optimally; can you rotate the handlebar up if you are too outstrecthed to satisfy the length.....or is this solving one problem to cause others?
Thank you for this iinformative tutorial Video!! Indeed this tutorial is farthe best haven't see, Actually I knew part of the problem caused by choosing the wrong frame size. Im 5.6 with out shoes also the influence from the Bike shop recommending M size got convinced till one day start testing S size which perfectly had slow 95 % of my shoulders and hands numbness. My point most of the Bike shops won't count on!
ive only come across this video, and ive learnt so much, ive had many fits on road bikes and then bought them after being told that is the size for you , and NO it wasn't so I sold it. Great video, Im saving it for reference from someone who makes sense !
That is a brilliant video. Many thx. Quick question - what if I regularly feel a bit of numbness in my right hand and a neck/shoulder pain only on the left hand side...? Any cues?
Thanks for engaging in the channel. Obviously I can’t diagnose anything but it definitely sounds like you may have some issues with reach and/or bar width. If the discomfort only occurs on the bike then this is a clear sign. Try reducing stem length first before altering bars. Also start work (if not already doing) on core and posture strength. Hope this helps 👍
I find this to be particularly prevalent in myself when on an indoor trainer. I find my core is not as engaged as when riding outside and experience this collapse at the hips and round my lower back excessively and find my shoulders up around my ears. However I think the main contributor is that I don't look ahead as I would when riding outside. When I ride outside this problem completely disappears.
Very interesting point. Very true with regards to your muscle tone indoors - no focus on road and possible dangers etc. Very good that you notice this and are aware of it. Thanks for sharing 👍
Thanks coach, really well explained and easy to understand. I got a Kickr bike over Christmas and with no road bike measurements to go off I’ve gone off the advised mm’s from kickr which is your inseam mm. The past week I’ve noticed some tightness in my neck/ traps and shoulders so I’ll have a tinker around before tomorrows ride and hopefully the feeling will ease
ThanX. The pelvic shift made a big difference. As I the moment when i shifted, my speed went up 0.5 km/h and also my heartrate. My neck was much better. Almost no pain for 2 hours. But how can I train it, when i‘m not on the bike. It takes a lot of concentration und effort to keep the pelvis in the right place. Best regards.
I've just started working on this by focusing on my proper pelvic rotation. It actually had me higher up on the bike when on the hoods, but I was more comfortable and when I wanted to get lower, I went into the drops. Its actually similar to what I did when I had a sports coupe. I had my seat more upright than most, sitting properly upright, no collapsed pelvis, tight to the wheel so when my hands were on the wheel, elbows were bent at or slightly greater than 90°. Thinking back, it had everything to do with pelvis being properly positioned and not collapsed. So, translating that to the bike makes sense. I just need to practice it so it becomes second nature.
Wow! A LOT of useful information in this terrific video! I'm looking forward to watching it carefully many more times and applying it to experiment with my position. Thanks for the great video! (If I weren't on the other side of the Atlantic from you I'd definitely be dropping in for a consult.)
Thanks for helping me with my shoulder pain. I had terrible pain in my shoulder from me reach being too far. I had moved my seat back to help my legs but that threw my reach out too far. I'm waiting for a shorter stem to arrive then I can move my seat back and have everything where it should be.
after watched this video, apparently my emonda alr is too long in reach by almost 10cm (have ridden it for few years). even if I down 1 size, it only reduce about 1-2cm. is it possible the bike geometry is designed to be low and long? so even the frame size is correct for my body size, it will still be too long for my reach (on contrary to endurance bike that more upright position)?
Hi. Excellent video. I've been watching your videos for a while and they are great. This video talks about the next video where you show the exercises for your glutes and a 2 other muscle groups, but I can't find the video you refer to. I know it was around a year ago but not seeing it when searching. Can you reply please with a link to this video please? Thanks!
