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
Are the links provided available on the website? If so what tab are they under?
If links to the exercise descriptions is what you seek Dave, you will find them directly beneath the corresponding graphic in the above article. Thank you for your interest.
Thanks Chris, useful information. In your experience, have you seen or heard of any increased incidence in road cyclists of adhesions from scar tissue causing bowel obstructions, where the rider has had previous abdominal surgery? Just had it occur and considering if there is a connection or remedy. Thanks.
I’m humbled that you value my opinion Andrew, but this one is above my pay grade. I recommend that you consult with your surgeon. It is a significant issue which I wouldn’t neglect. Good luck!
Guideline for how much weight to use in strengthening routine? The model looks to be using light weights which is fine for me. I just want incremental strength not to be ripped.
The amount of weight you should train with is very much individual. A good rule of thumb to follow is, if the final rep of each set is easy to perform, then it is time to increase the weight a small amount. You should always find the last few reps challenging, while allowing you to maintain strict form. I hope this helps and I appreciate your interest.
Chris, thanks so much for this. Do you have any suggestions for avoiding/correcting rounded shoulders?
Follow the exercise plan of stretches and upper body strengthening. It will definitely help your posture. I will be presenting another article on off the bike posture soon!
Many thanks, sir, for helping others feel better. That’s a pretty cool calling.