I am a fit 62 veteran racer , weight 146lb, and 5 foot 10 high with a w/kg of 3.55, training 8 to 12 hours a week for road and CX.
I’ve had to miss an A race today due to acute lower back pain, which is more frustrating as I was getting good form and won my age category in a crit last weekend.
I go to the gym twice a week and include core exercisers like press ups and leg curls using an exercise ball, bird dog extensions and plank TT roll outs using the ball, moving onto kettle bell swings and front squats lifting to chin. I then use machines for arm curls, lats and triceps. This has been my routine for over 6 months and my core is defintely stronger.
I tend to go from one exercise onto the next with little or no rest as apart from a little muscle burn, there is no other discomfort.
However during the workout, my lower back gets progressively more uncomfortable. I finish off with about 10 minutes swimming, steam and a jacuzzi.
Despite spending 1.5 hours a week on core work, I’ve had two occasions in the last couple of motnths where I’ve experienced acute lower back pain in the days following either a hilly or interval session where out of the saddle efforts have been carried out. The last occasion was this Wednesday and the pain started the day after. The last two days have been the worst i’ve experienced, being really painful getting out of bed. So its ibuprufen gel and pain killers for treatment.
I dont do squats or bench presses or any heavy weights as i feel my on the bike work is sufficient.
Before going to the gym, i very rarely suffered anything more than general aching from riding in my back.
Should I omit the kettle bell exercises when I feel up to returning to the gym as they are more strenuous on the back than the mat core work with rests in between the excercises, or else what do you recommend.