Since cyclists rarely elect to skip “leg day,” the upper body is often overlooked and neglected. This increases potential for injury and ride-limiting fatigue. In a recent study, a survey of recreational cyclists revealed that 31 percent suffered from hand and wrist discomfort.
It is important to protect your arms and hands from injury arising from weakness, improper positioning, and prolonged maintenance of persistent postures. In addition, it is vital to have upper body strength to withstand the forces applied during out of the saddle efforts and maintaining pressure upon the bars for prolonged periods.
Proper cycling posture relies on arm strength but doesn’t provide the stimulus required to strengthen it. Upper body strength maintenance is essential to maximizing cycling performance and enjoyment and should be included in a well-rounded training plan.
Positioning and Upper Body Pain Prevention Tips
If you experience numbness and tingling in your fingers or clumsiness with fine motor tasks, consider these positioning modifications and tips.:
- Your hands should not be positioned wider than shoulder-width apart
- Wrists should remain in neutral position, not angled inward, forward, or too far back
- Avoid locking your elbows if pressure is felt in the hands which worsens over time
- Padded gloves, cushioned bar tape, and ergonomic grips facilitate vibration absorption and allows for a lighter grip
- Adjust handlebar height and angle to allow for a slight bend in the elbow, hands shoulder width apart, and neutral position of the wrist
- Vary hand position every three to five minutes while riding to avoid prolonged sustained pressure and remain relaxed in your grip
Common Cycling Ailments of the Wrist and Hands
- Handlebar palsy (Ulnar nerve neuropathy) presents as tingling, numbness, or weakness of the ring and little finger
- Carpal tunnel syndrome (Median nerve neuropathy) involves the thumb, index, middle, and ring fingers and may also cause generalized hand weakness
Upper Body Flexibility
Find the Zwift Insider Upper Body Flexibility Program Complete with Exercise Descriptions >
Static Stretching Tips
- Go to point of stretch and hold for 15-30 seconds
- 3 repetitions per exercise
- Don’t bounce!
Upper Body Stabilization
Find the Zwift Insider Upper Body Stabilization Program Complete With Exercise Descriptions >
Upper Body Strengthening
Find the Zwift Insider Upper Body Strengthening Program Complete With Exercise Descriptions >
Strength Training Tips
- Perform 3 sets of 15 repetitions to start
- Don’t perform if experience severe sharp pain (PRICE)
- Increase intensity by adding weight or increasing repetitions
- Strict form is essential!
The Follow-Up Appointment
Stay tuned, as in the next edition of this series I will introduce the concept of muscle activation and explain why many cyclists consider it essential to their pre-riding warm-up routine. We will examine active intervention measures to keep you riding, training, and racing at your best!
What About You?
Glove or no gloves? Your call!
Further Reading/Bibliography
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