I’ve recently started to develop pain on outdoor rides (not indoor, even though the bike is the same). It is in the right side of my lower back.
This coincides with a slight discrepancy on my Assiomas: it’s always 50/50 or 51L/49R on the trainer, but is usually more like 52-53L/48-47 R on the road, and just spinning easy early in a ride can be as much as 55/45.
There’s obviously a muscular imbalance or postural issue behind it, and I find it hard to believe the back pain and power imbalance aren’t related (as the onset has been almost the same). But
Obviously must be something that only affects you outside. Things I would check:
alignment of your handlebar / stem with your front wheel. (—> is your stem in line with the front wheel. On the trainer you can correct, outside you will ride somewhat crooked if not)
same shoes inside and outside?
does your bike lean on towards one side on the trainer? (Since you are having the issues outside this is not a likely reason)
But… you might be on to something with the trainer alignment. The floor in the room I use has a very slight slope from one side to the other, leaning to the left. I wonder (as I ride more inside than out) if I’ve developed a compensation which then affects me outside? Hmm…
Other thoughts:
Are your outside rides simply longer?
Are you riding on the hoods when riding inside or do you use the bar? Outside you have to use hoods / drops in order to brake and therefore position would be more stretched.
Generally they’re longer but the back discomfort kicks in after 40-50 minutes and I’m routinely doing 90 on the trainer with no issues.
I suspect I am on the hoods/drops more outside, but I don’t do my indoor sessions exclusively on the tops by any means, so you may be right, but I’m not sure.
It may be because you use your stabilizer muscles more outdoors because you’re more dynamic than when you’re on the trainer, which is more static. I have significant problems in my back on outside rides and have been seeing PTs for about two years now with some improvement, but still the problems. I have weaknesses through my right side, which contributes to the problem. Good luck!
I don’t know exactly know what the problem is but out side you’ll be leaning, steering, engaging your core etc more than you could do on a static trainer. Which is probably why problem only manifests outdoors.
This may not be the case for you at all but I am just adding my 2 cents to the pot here. I know I tend to ride at a lower cadence when outdoors. I’m not sure why, but I’ve been trying to catch myself when I notice it and move at least one gear up. Lower cadence obviously adds more stress to the knees and in turn can affect your hips and lower back, thus putting more emphasis on any imbalances you may have. Could potentially be a piece of the puzzle?
I’m not saying this describes you but most people have back pain because they sit way too much (like all day) and they have postural imbalances from all that sitting (tight hip flexors) and flabby abs.
If you couple cycling with the average body you end up with over developed quads and a greater muscle imbalance. What can be done?
Core work and general body conditioning
Weight lifting and strengthening the posterior chain
Stretching hip flexors if needed - yoga?
If any of that sounds familiar google “lower cross syndrome” for further reading.
I doubt the slight imbalance measured in the pedals means that much.
Yup - sit too much and have tight hip flexors, as well as over-developed quads relative to my hams and glutes. I’m quite proud of having visible abs but I know that doesn’t mean I have a strong core.
I’ve started some yoga and ham/glute work so thank you for confirming my suspicions and the tips
@RecoveryRide Did you have luck getting this sorted out? I’ve been experiencing similar lower, ride side back pain recently (only outside!) and my L/R balance has been trending more left heavy (maybe coincidence?). My Assiomas generally read around 52L/48R when I got them in March 2023, and I’m consistently closer to 56L/44R now.
I don’t think it’s my saddle height because I just checked my dedicated indoor bike and that saddle is actually ~ 8mm higher than my road bike where I’ve been having issues. No back issues indoors.
I appreciate there’s often good advice about core work and stretching, but while I’m historically deficient there the back pain is a recent phenomenon.
You acknowledge that you’re deficient in core work and stretching, then essentially dismiss it as a cause because you hadn’t had pain yet?
You’re body will make corrections for deficiencies up to a point that it’s not enough, and then it sends you a signal that you need to consciously take some action.
I’d been fine with this bike and fit for 3 years with maybe 10k miles outside and ~100 hours on this bike inside (before moving to a dedicated trainer bike). The back pain is a recent development over the past ~6 weeks and it never happens inside.
I understand. That’s how it happens for some people, though. Starts bugging you and you ignore it or otherwise don’t get it properly addressed, and then one morning you get out of bed and when your foot hits the floor you drop to your knees and can’t stand up, and your eyes are seeing double from the pain. Ask me how I know .
I’m just saying don’t rule it out. Hip flexor muscles get shortened, hamstring muscles get lengthened, and glutes aren’t getting activated. Mine bothered me much more on the couch after a ride than it did during the ride, though. But I’m on mtb, with full suspension and probably standing more, depending on where I’m riding. Started doing hip flexor stretching and glute/lateral motion exercises and now don’t have much trouble with it.
and that is exactly why I’m StrongFirst these days… Too much focus on the bike, well past my prime, reduced strength down to the occasional “core” work, and then the shit hit the fan with my left thumb, left elbow, and right backside.
@FrankTuna I’m currently doing StrongFirst Plan 015 (from the book The Quick and the Dead), last night:
Plan 015
Monday, June 10, 2024 at 5:32 PM
3 exercises as warmup, done as a circuit, about 8-10 minutes
Prying Kettlebell Goblet Squat
Set 1: 16 kg × 5
Set 2: 16 kg × 5
Set 3: 16 kg × 5
Glute Bridge
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Halo (Kettlebell)
Set 1: 6.8 kg × 5
Set 2: 6.8 kg × 5
Set 3: 6.8 kg × 5
10 sets of swings & push-ups, perfect form, explosive, every 90 seconds:
Kettlebell Swing
Set 1: 24 kg × 7
about 75 seconds later
Push Up
Set 1: 6 reps
about 80 seconds later
Kettlebell Swing
Set 1: 24 kg × 7
about 75 seconds later
Push Up
Set 1: 6 reps
…
Kettlebell Swing
Set 1: 24 kg × 7
…
Push Up
Set 1: 6 reps
Kettlebell Swing
Set 1: 24 kg × 7
Push Up
Set 1: 6 reps
Kettlebell Swing
Set 1: 24 kg × 7
Push Up
Set 1: 6 reps
Kettlebell Swing
Set 1: 24 kg × 8
Push Up
Set 1: 6 reps
Kettlebell Swing
Set 1: 24 kg × 8
Push Up
Set 1: 6 reps
Kettlebell Swing
Set 1: 24 kg × 8
Push Up
Set 1: 6 reps
Kettlebell Swing
Set 1: 24 kg × 8
Push Up
Set 1: 6 reps
Kettlebell Swing
Set 1: 24 kg × 8
Push Up
Set 1: 6 reps
wrap up, either sumo 2 kettlebell (24kg and 20kg) deadlift or 2 kettlebell farmers carry
Sumo Deadlift (Kettlebell)
Set 1: 44 kg × 10
Set 2: 44 kg × 10
Notes
90F
felt strong and good form
Since March I’ve used step loading to go from 16kg to 20kg to 24kg. Right now I’m almost completely owning the 24kg, and 6 explosive push-ups, breathing completely controlled after 30 seconds, so maybe next week or the week after I’ll step up to 28kg and 8. And then a little later up to 32kg and 10. For the first time in my life, my glutes are firing on demand and I’m seeing that in short sprints on the bike.
That is Mon/Wed/Fri, Tue and Thur I’ll do some lighter swinging and work on perfecting my kettlebell clean technique.
work those posterior and anterior chains! Kettlebells are highly time efficient, compact, and once you learn the key moves you can do endless variations of strength endurance workouts. The focus of hardstyle is on power (velocity and lower weight)
but I know that doesn’t mean I have a strong core.
.
