Two Wheel Blogs

It's the end of the year and just about dead on a year since my problems started with my back. I thought that was a good enough excuse to post an update. The short-short summary is: I'm getting better all the time. Recovery is slow, not yet complete, but progressing.

Want to know more that that about it? Read on.

What has helped? It's been a few things. In no particular order, I give credit to my new saddle, core strength conditioning, better bike fit and better alignment on the bike.

The first one, my new saddle, was the subject the chapter 9 version of this post I wrote earlier. At that time I concluded that the roundness of my old "gold standard" saddle top was a contributor to my misalignment on the bike. Right or wrong, the new saddle provides the feeling I need to assure myself I'm correctly aligned on my bikes as I ride. More about alignment in a little bit.

Proper saddle ⇒ Better alignment ⇒ No back pain ⇒ More wattage

The second step I've taken to improve my situation is a nod to core strength conditioning. Sorry to say I'd neglected it for too long. All those muscles above the waist just sort of went to waste. I can't tell you that it has helped my cycling at all aside from that I personally believe that a strong core is central to avoiding and/or eliminating back pain. And the only way I can produce the power I know I'm capable of producing is to do it without back pain.

Strong core ⇒ No back pain ⇒ More wattage

Another step I took very seriously was bike fit. Bike fit is very important. I don't believe, however, that bike fit has been as much of an answer here as I thought at first. The truth is I've found lots of great ways to set up my bikes to feel better - for a while. After a bit of breaking in, however, each new setup becomes the new norm. I think it's important to map your bike fit to your riding style, but that varies by bike. I have learned a lot about fit and how to best set up a bike for its intended use. It's probably why I'm seeing good growth in my power numbers.

In the end though, I don't believe bike fit was a prime contributor to my particular brand of back problems.

Better bike fit ⇒ More wattage

Finally, I have found that proper alignment, for me at least, is critical to pain-free power production. I believe improper bike fit can be a contributor to poor alignment, but I don't think it's a necessary condition. It's taken me a lot of time and effort to figure out what proper alignment feels like. It's going to take me a lot longer before it becomes second nature. When I'm riding it's easy to focus on turning the cranks and making watts. As I tire the old habits start to emerge and my alignment suffers. The poor alignment causes those back pains to start up again, and when they do it's a friendly reminder. I keep thinking that someday I will have assimilated good alignment, but it hasn't happened yet. It might be for the better that my pains have not yet completely resolved. Until I "get" the alignment thing, having something to remind me isn't all that bad.

Proper alignment ⇒ Less back pain ⇒ More wattage

So there you have it. If you've read this far you're probably either suffering from back pain as a cyclist or you're afraid you might be someday. Maybe you're just curious. Whatever the reason, if you're concerned about back pain and bicycling I can only recommend that you do what I did:

1. Get the right saddle because it will help to keep you proplerly aligned on the bike.
2. Build a strong core because without core strength everything above the waist has no way to protect itself from the unrelenting and unbridled punishment meted out by those powerhouse legs of yours.
3. Be sure your bike is set up according to your riding style. It might not save your back. Then again, it might.
4. Get yourself properly aligned and stay that way. Do the video thing, or set up a mirror in front of your trainer, or just have a friend check you out.

As always, standard disclaimers apply: YMMV, FWIW and TMBG. I'm no doctor. I don't play one on TV. And I didn't even stay at a Holiday Inn Express last night.