Help -cycling on race bike - shoulder blade ache/pain ?

Question

I have just been for a thirteen mile ride in preparation for an upcomming duathlon. I know that my bike is not the best fit for me - does anyone know what I should adjust to help stop pain below my neck between my shoulder blades. I am a fitness instructor and runner so am pretty fit but cycling is not really my best skill. am I doing something wrong ?

Answer 1

If You Have: Neck pain

Then: You may be too stretched out

Some causes: Stem too long. Saddle too far back. Handlebar too low

Possible Fixes: Get a fit check to find your trouble spot. Swap out for a shorter stem. Check saddle setback. Add spacers under the stem, or try a shorter, high-rise stem

Answer 2

OK. First check to make sure you have the proper fit.

Hands on the hoods, feet on the pedals, butt on the saddle, elbows locked, shoulders straight. The angle made between your back and your arm should be 90 degrees. If it is slightly off you should be able to move the saddle forwards or back. Worst case you'll need to get a correct length stem.

Next, butt on the saddle with ball of the foot on the pedal and at the bottom of the stroke, foot at 90 degrees to the shin bone. There should be a slight bend in your knee. Adjust saddle height to achieve correct position.

Third, make sure you are well supported with a quality sports bra (but you probably knew this already).

Finally, pay attention how you ride. Try to keep your shoulders straight- no hunching over or allowing your torso to lurch forward past your shoulders. Change hand positions frequently- wear padded cycling gloves. Occasionally stand on the pedals, lock your knees, and stretch. Reach your right hand around your back to the left side, repeat with left hand.

Take 2 Tylenol about a half hour before riding.

Good luck!

Answer 3

Lots of folks have some level of neck and shoulder pain when they first start riding a road bike.  The issue is the neck and shoulders are not accustomed to supporting the head up in such a forward position.  It is will get better over time.  You can help alleviate some of the discomfort by changing your hand, as well as, body positions regularly as you ride.  Try putting your hands on the drops, on the brake hoods, on the flats.  Also try resting your foreams on the flats of the handlebars on occasion.  Plus, get out of the saddle and pedal standing up a bit.  By switching up your body positions, you'll spread the load to many of the neck and shoulder muscles.

That said, you may have fit issues with your bike.  Unfortunately, not being able to see you on the bike makes it nearly impossible to tell what's going on.  Many bike shops will be happy to take a look at you on the bike and make recommendations.  

A "true" fitting cost money, but might be well worth it if the problems continue.

Hope this helps.

Answer 4

Make sure your saddle is dead flat, or slightly pointing upwards. If not, you'll be putting excess weigh on your arms, which will end up hurting in your shoulders as described.