Bike fit / correct riding position

Thats what I thought, knowing that I've had my cleats very wrong in the past. Just wanted to check that speedplay pedals didn't have any magical powers or something that I didn't know about.

Speedplay won't magically fix stuff but they do allow for more adjustment than most other pedal systems. Of course, if your fitter says they're not even going to adjust them save for spindle length, then it becomes ridiculous.

After spending months with a vague feeling of having my saddle too low, despite being very comfortable, I raised it a few mm. As I then felt too far forward on the nose I adjusted it back slightly. Still doesn't feel quite right...feels a bit chafe-y which wasn't previously an issue even on long distances.

What now? Drop the nose a bit? Put it back where it was?

Throw the bike away and start again. You've broken it.

I tend to hunch my shoulders which leads to lower neck/upper back pain.

how can I make myself relax?

Go and see a good physio- they may be able to give you exercises to fix your posture and dysfunctional patterns of muscle tone. Sometimes they will use kinesiotape to give you a proprioceptive nudge to help amend bad habits, too.

Speedplay won't magically fix stuff but they do allow for more adjustment than most other pedal systems. Of course, if your fitter says they're not even going to adjust them save for spindle length, then it becomes ridiculous.

Erm, Speedplay WILL magically fix stuff- soemtimes even being close to a Speedplay user will help.....they put special pixie dust into the grease for the bearings doncha know???

Heh, I was just thinking about the fit I had with you- you'll be glad to know that I'm on my way to sorting the lower back twist that you identified.

I rode home tonight consciously keeping my shoulders relaxed and magically got home without sharp pain in my neck.

I suspect Adoubletap has the answer here and that core strength combined with work on bike-posture is what I need to work on.

Dammit. Have you considered using a rowing machine?

I realise this stuff not in fashion at the moment. But I'm personally a big believer in cross training.

For a strong CV system I run a lot.
For a strong core I row, and do core circuits at the gym.

I dont really have a better place to ask this.

I'm somewhat curious as to the use of clip on aero extensions for long rides. I dont think I'll see an overall speed improvement from teh aeros as such. I was more interested in pure endurance, and prehaps a more comfy aero position would get used more. Giving a net gain.

My favourate position, when I'm fast cruising, is cupping the hoods with my fore arms as close to horizontal as possible. My thinking was a set of mini tri extentions (those designed for draft legal tris), would replicate this position, but narrower, and with padded support for my fore arms.

I guess I could use full length clip-ons without anyone complaining. But its probably not strictly the done thing for groups start sportives.

Something like the Deda carbon blast (cuz it looks less fugly than others?)

I dont think I'll see an overall speed improvement from teh aeros as such

You very likely will. I do when I use my Tokens.

Might just buy some the next time I have any free funds. Try them on some long rides, and decide. Doubt I'd lose much money selling them on. Not sure my bulky upper body will like my elbows being so close together.

Erm, Speedplay WILL magically fix stuff- soemtimes even being close to a Speedplay user will help.....they put special pixie dust into the grease for the bearings doncha know???

I want my SPD-SLs back you witchdoctor, you! :P

I'm somewhat curious as to the use of clip on aero extensions for long rides. I dont think I'll see an overall speed improvement from teh aeros as such. I was more interested in pure endurance, and prehaps a more comfy aero position would get used more. Giving a net gain.

You will gain from aerodynamics and you will gain from not having to use your upper body to support yourself. For long, solo rides, they're great. Braking and being nimble through any kind of town or traffic is not so good.

Ride near roadie types in a bunch though and expect to be left on the front or dropped and left for dead :)

You will gain from aerodynamics and you will gain from not having to use your upper body to support yourself. For long, solo rides, they're great. Braking and being nimble through any kind of town or traffic is not so good.

Ride near roadie types in a bunch though and expect to be left on the front or dropped and left for dead :)

I'm thinking for 6 hour + rides. My standard road bars will be there if the road gets technical. In fact, TBH, I was thinking of it as an additional position, more than a main one.

I fully intend to wheelsuck every single meter of the way.

Yeah, I was having flashbacks to 24 training on a TT bike.

Same stuff applies though of course you can revert to your normal bars when it's technical.

Roadies will still avoid you like the plague. :)

I guess someone pulling up onto your wheel, on deep section tubulars, rocking clip ons, and in a aero tuck. Then just sitting there, cruising. Would be a bit of a cnut....

.....I'm OK with that.

Besides they're only little...

You wouldn't be pulling up to my wheel.

;-)

Zoooooooooooooooooooooooooooooooooom.. vanishes into the sunset

I have good mobility but rubbish core strength that's come from being scrunched up on my bike being epic and neglecting the gym or other sports.

My physio is suggesting two gym sessions each week 1to1 but there is no way I can afford that, that's £200 per month. Is it unrealistic to ask him for one 1 session each fortnight to be 1to1, then direction or a plan from him for home exersises for the other 3? Has anyone here done something similar?

I have a roller mat and a turbo but no other equipment at home.

^^^^ Clip-ons for group rides transform you into 'that guy'.

I have good mobility but rubbish core strength that's come from being scrunched up on my bike being epic and neglecting the gym or other sports.

My physio is suggesting two gym sessions each week 1to1 but there is no way I can afford that, that's £200 per month. Is it unrealistic to ask him for one 1 session each fortnight to be 1to1, then direction or a plan from him for home exersises for the other 3? Has anyone here done something similar?

I have a roller mat and a turbo but no other equipment at home.

This sounds fine to me. In fact it sounds sensible. Work through a plan, do that plan 2 times a week, then get progress checked once a fortnight.

If you're working your core at home. I'd recommend getting a swiss ball.

For my needs (so might not apply to you of course) I do circuits once a week at least.

15 x Sit-ups (on the angled bench)

20 x Supermen (face down, stomach on swiss ball, raising left arm + right leg, then left arm + right leg etc.)

15 x leg raises (on that wierd frame you dangle from your forearms on. Lifting knees to waist height)

15 x back raises (on that other weird frame where you ly forward and rest on your hips, and raise your upper body like a reverse sit-up)

Those are easy, and the numbers low. But once you've done 3 circuits it wont feel so easy. My thinking is that I dont want to add bigger sets or weights, when I'm working my core. I want good form, and to reduce the risk of over doing it.

Skip all that shit and plank until you can watch an episode of the Simpsons while your missus uses you as a coffee table. #nothingnormalinmyhouse

^^^^ Clip-ons for group rides transform you into 'that guy'.

Meh. I've been 'that guy' for years ;)

I'll be using them for starting big sportives on my own. Plus of course solo training.

Don't need a gym for core work; British Cycling/Team Sky core workouts are

planks
side planks
squats
split squats
windscreen wipers
'proper' press ups

no weights or kit needed except a floor

If you are a BC memeber like what I are there's loads of exercise/stretching/TT warmups etc. info available in their Insight Zone.

Skip all that shit and plank until you can watch an episode of the Simpsons while your missus uses you as a coffee table. #nothingnormalinmyhouse

#doingitwrong.

Don't need a gym for core work; British Cycling/Team Sky core workouts are

planks
side planks
squats
split squats
windscreen wipers
'proper' press ups

no weights or kit needed except a floor

If you are a BC memeber like what I are there's loads of exercise/stretching/TT warmups etc. info available in their Insight Zone.

Totally. Add a swiss ball (mine was a few squid from tesco), and theres loads you can do. Just giving my gym circuits as an example.

I do a few kettle bell exercises too. That might be overkill though.

Fucking core bollocks. Just ride your bike more.