Spots,
- Bike fit
- Core muscles
- Posture on the bike
- Stretching and rolling
I recommend checking your bike fit on an annual basis. As we age, our bodies change and while an annual bike fit checkup may seem excessive, it will prevent a lot of problems. I further recommend training/riding for a few hours before you have your fit performed. This way you will be in the same physical state of which you are trying to correct. Your lower back should be sore and so forth.
Core muscles are extremely important. I see tons of riders carrying extra weight around their midsections. Midsection weight, which is generally carried on the front of our bodies, places extra stress on the lower back when riding. The extra weight also messes with knee alignment and a proper pedal stroke. Strengthening the core will help alleviate this issue. Loosing a big belly will help with paving the way to a great pedal stroke. Finally, strong core muscles help with placing more power into the pedal stroke.
Proper posture on the bike is important. A poor fit and weak core muscles can lead to poor posture. When we want to “rest” our tired muscles we end up stressing other groups of muscles. Or, we can place too much weight on the hands. Poor posture creates stress in the wrong places. We end up with tension in the shoulder muscles which then helps to create further tension throughout the body. Mentally notice your posture and physically correct it.
Cycling has a tendency to place us in one position for long periods of time. Our bodies are not meant to stay in one position. So, we need to stretch and roll our muscles on a regular basis. I recommend spending a fair amount of time learning how to properly stretch and roll your muscles. I am a big fan of myofascial release which can be rather painful. However, it works for me. Also, I like to spend time in different positions on the bike: sitting, standing, hands on the hoods and hands in the drops. Change positions while riding and add stretching and rolling into your training.
Lastly, I subscribe to the two hour rule. If, while riding, anything is uncomfortable with regard to my hands, feet, head or seat then it needs to be addressed. If it is uncomfortable at two hours, then it will be painful at six hours and downright debilitating after 12 hours. During an event and on long training rides, we need to focus on turning the pedals and not on what is causing us to feel unnecessary pain.
You are off to good start by asking for advice from this group.
Be Well and Ride On!