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Dino Brown · 03-23-2008, 09:19 PM

It has been about a month since my single speed experiment began. I love it! To be honest, it has proven to be much EASIER than I was expecting.

A problem has arisen that concerns me! While climbing for an extended period of time (usually towards the end of a ride), my lower back MUSCLES begin to fatigue.

I had put MANY MANY MANY miles on the bike (when it was a 3X9) without any troubles. I have never suffered a back injury. Never remember having muscular back pain while riding. The bike has bar ends- which I use religiously. I LOVE to climb while standing. Haven't changed the stem length. The only change has been the removal of all (but one) gear.

Standing in place relieves the pain. No pain after the ride. No pain the following day. No pain while sitting.

The reason I am SOOOOO concerned: While riding my geared bike on Saturday- the (muscular) pain returned!

Is this common to single speeding? Any ideas.... recommendations? Exercises?

sdyeti · 03-23-2008, 09:24 PM

You may be using different muscles more than you would on the 3x9. Standing climbing while on the ss tends to put a lot of stress on your legs, which can radiate up your back pretty easily. I used to have the same problem when I rode my ss.

I could suggest doing some core strength exercises (planks, etc) to improve your core muscles.

mechmann · 03-23-2008, 09:26 PM

i think the best fix is to go to 29" wheels.

dubjay · 03-23-2008, 09:27 PM

It could be your hamstrings screaming at you. When they tighten up, they'll pull on your lower back.

Waldo · 03-23-2008, 09:32 PM

I'm not any expert on SSing, but I have way too much experience with back pain. I agree about core strength, but I'll add that it may also have to with stretching. It could be that all that standing climbing is tightening your hamstrings, hip flexors, or glutes in ways you're not used to. Tightness in those areas can create added stress or muscle pain in your lower back.

edit: Umm...yeah, what dubjay said! That's what I get for taking my time.

integradriv3r · 03-23-2008, 09:42 PM

Maybe you just need to get used to it. I know when pushing bigger gears and standing up on the climbs its more strenuous(sp?) on the body so a lot of the muscles you normally don't use going 3x9 are then suddenly used on the SS. After the potato mountain climb I think I'm ready to go SS. You wanna help me turn my bike into SS Dino?

klutter · 03-23-2008, 09:48 PM

Spend more time on the SS, less time with the gears.

mechmann · 03-23-2008, 09:49 PM

Quote:

Originally Posted by klutter

Spend more time on the SS, less time with the gears.

justins are wise.

jcampbell · 03-23-2008, 10:12 PM

Dino,
Its all about bike setup. I had my bars too high for a while and my climbing was hideous... not to mention my upper body would be screaming by rides end. Once I lowered the bars to where my arms could straighten while standing on a climb, my back and arm strains were not apparent. I would suggest playing with the distance a bit.

I also went a little too far when adjusting the bars. I lowered them a little too much once before a maple springs to peak ride. Needless to say I didn't make it and my back was on fire by the end of the pavement. You might have your bars a little too low and you're hunching over too much while climbing. Its basic laws of leverage and if you're hunched over too much, your back won't last with your legs pushing against it the whole ride. I noticed that I have a more upwright position on my single speed than when I am on the regular bike.

brownlandshark · 03-23-2008, 10:14 PM

Try lifting the bars a bit and sliding your saddle forward more on the rails. And as others have said.stretch stretch and stretch more. Hope it gets better.

Pho'dUp · 03-23-2008, 10:29 PM

Probably what Jesse and Steph are saying about using different muscles. Pushing a bigger gear than you're used to stresses your back a lot. Both sitting and standing.
Higher rise bars usually help. 29" wheels help too

b/c you can be further up and out of the saddle and not worry about spinning the rear wheel b/c of the greater traction.

For now, I'd try stretching and strengthening your lower back and ass muscles and maybe try a lower gear ratio or not riding the singlespeed back to back days. There's a great stretch for your glutes in which you sit in a chair, cross one leg over (with your ankle on top of the other leg's knee), and pull the crossed foot towards you. While pushing the crossed leg's knee down. Works great. I'll try to scan a pic of it.

Sitting and spinning too much makes you weak in many ways.

klutter · 03-23-2008, 10:32 PM

oh...and don't buy into that 29 crap

singleminded · 03-23-2008, 10:35 PM

I get it all the time......especially when I am not getting enough miles....you will get used to it. Just keep going

Pho'dUp · 03-23-2008, 10:36 PM

Quote:

Originally Posted by klutter

oh...and don't buy into that 29 crap

Haha, DB owned a 29'er Iron Horse SS. The STR guerrilla marketing blitz would be downright insane.

genusmtbkr5 · 03-24-2008, 12:36 AM

Quote:

Originally Posted by integradriv3r

After the potato mountain climb I think I'm ready to go SS. You wanna help me turn my bike into SS Dino?

Jessie, I wouldn't change your ONLY bike to SS. Go on a few rides with me and I promise, you'll be glad you have gears. But your right about using different muscles. SSing is great for strenght, but can be also be bad if not done right. Dino, that frame is too small for you. I've got a HT that you will like. I'll bring it Thursday.

chongoblanco · 03-24-2008, 06:26 AM

dino I have the same problem do core exercise especially situps and sstop every know and then to streach and touch your toes, etc different quick streaches. Alot of your back support comes from your abs.

Abui · 03-24-2008, 06:57 AM

Quote:

Originally Posted by chongoblanco

dino I have the same problem do core exercise especially situps and sstop every know and then to streach and touch your toes, etc different quick streaches. Alot of your back support comes from your abs.

Double that, work on the abs.

northshore · 03-24-2008, 07:00 AM

Quote:

Originally Posted by sdyeti

You may be using different muscles more than you would on the 3x9. Standing climbing while on the ss tends to put a lot of stress on your legs, which can radiate up your back pretty easily. I used to have the same problem when I rode my ss.

I could suggest doing some core strength exercises (planks, etc) to improve your core muscles.

What Steph said. There are two things that helped me Dino. I changed to a shorter stem and a wider low rise handle bar and I've been concentrating on core strength exercises at the gym. I also adjusted my seat to bring myself slightly closer to the stem which helps my back while pedaling seated. Also, I'm not much for clipping in but that might help you more than flats will.

el_d00der1n0 · 03-24-2008, 07:05 AM

I've been having pain when SS'ing, but it's more around my chest. It feels like I have an elephant sitting on it. Oh, and a shooting pain in my left arm with a numbing sensation.

j/k, but this SS thing can be brutal

03-23-2008, 09:19 PM	#1 (permalink)
Dino Brown Sir Smack-Alot	Single speed..... Lower Back Pain! It has been about a month since my single speed experiment began. I love it! To be honest, it has proven to be much EASIER than I was expecting. A problem has arisen that concerns me! While climbing for an extended period of time (usually towards the end of a ride), my lower back MUSCLES begin to fatigue. I had put MANY MANY MANY miles on the bike (when it was a 3X9) without any troubles. I have never suffered a back injury. Never remember having muscular back pain while riding. The bike has bar ends- which I use religiously. I LOVE to climb while standing. Haven't changed the stem length. The only change has been the removal of all (but one) gear. Standing in place relieves the pain. No pain after the ride. No pain the following day. No pain while sitting. The reason I am SOOOOO concerned: While riding my geared bike on Saturday- the (muscular) pain returned! Is this common to single speeding? Any ideas.... recommendations? Exercises? __________________ L.A. KINGS ... dw-link.com/reasons SheDevil- I was on George's crotch for hours Integradriv3r- How many kids do you have that you DON'T know about? Genusmtbkr5- I like to go BOTH ways

03-23-2008, 09:24 PM	#2 (permalink)
sdyeti Spinning my wheels	You may be using different muscles more than you would on the 3x9. Standing climbing while on the ss tends to put a lot of stress on your legs, which can radiate up your back pretty easily. I used to have the same problem when I rode my ss. I could suggest doing some core strength exercises (planks, etc) to improve your core muscles. __________________ My Blog: Two Wheel Love THE PATH-Love the Bike You Ride

03-23-2008, 09:26 PM	#3 (permalink)
mechmann Segregated non-bubb.	i think the best fix is to go to 29" wheels. __________________ The Path Bike Shop - Love the Bike you Ride! Royal/661/Sunline e13 Utopia Optics

03-23-2008, 09:32 PM	#5 (permalink)
Waldo Lebowski Urban Achiever	I'm not any expert on SSing, but I have way too much experience with back pain. I agree about core strength, but I'll add that it may also have to with stretching. It could be that all that standing climbing is tightening your hamstrings, hip flexors, or glutes in ways you're not used to. Tightness in those areas can create added stress or muscle pain in your lower back. edit: Umm...yeah, what dubjay said! That's what I get for taking my time. __________________ Just because the bike can do it doesn't mean the rider can! "My ass is sore after a long ride." - MtnKitty

03-23-2008, 09:42 PM	#6 (permalink)
integradriv3r Trail Jesus	Maybe you just need to get used to it. I know when pushing bigger gears and standing up on the climbs its more strenuous(sp?) on the body so a lot of the muscles you normally don't use going 3x9 are then suddenly used on the SS. After the potato mountain climb I think I'm ready to go SS. You wanna help me turn my bike into SS Dino? __________________ *ChewYeti(fully loop)- That hill just did me doggy* style.**

03-23-2008, 09:27 PM	#4 (permalink)
dubjay 77 65 79 6C 61 6E 64	It could be your hamstrings screaming at you. When they tighten up, they'll pull on your lower back.

03-23-2008, 09:48 PM	#7 (permalink)
klutter Senior Member	Spend more time on the SS, less time with the gears.

03-23-2008, 10:12 PM	#9 (permalink)
jcampbell going my speed since 1975	Dino, Its all about bike setup. I had my bars too high for a while and my climbing was hideous... not to mention my upper body would be screaming by rides end. Once I lowered the bars to where my arms could straighten while standing on a climb, my back and arm strains were not apparent. I would suggest playing with the distance a bit. I also went a little too far when adjusting the bars. I lowered them a little too much once before a maple springs to peak ride. Needless to say I didn't make it and my back was on fire by the end of the pavement. You might have your bars a little too low and you're hunching over too much while climbing. Its basic laws of leverage and if you're hunched over too much, your back won't last with your legs pushing against it the whole ride. I noticed that I have a more upwright position on my single speed than when I am on the regular bike. __________________

03-23-2008, 10:14 PM	#10 (permalink)
brownlandshark Senior Member	Try lifting the bars a bit and sliding your saddle forward more on the rails. And as others have said.stretch stretch and stretch more. Hope it gets better. __________________ The jesus and Mary Chain is the greatest band ever

03-23-2008, 10:29 PM	#11 (permalink)
Pho'dUp	Probably what Jesse and Steph are saying about using different muscles. Pushing a bigger gear than you're used to stresses your back a lot. Both sitting and standing. Higher rise bars usually help. 29" wheels help too b/c you can be further up and out of the saddle and not worry about spinning the rear wheel b/c of the greater traction. For now, I'd try stretching and strengthening your lower back and ass muscles and maybe try a lower gear ratio or not riding the singlespeed back to back days. There's a great stretch for your glutes in which you sit in a chair, cross one leg over (with your ankle on top of the other leg's knee), and pull the crossed foot towards you. While pushing the crossed leg's knee down. Works great. I'll try to scan a pic of it. Sitting and spinning too much makes you weak in many ways. __________________ I know the saying goes "Measure twice and cut once", but I prefer my method of "casually estimate once, cut once, and regret forever". -teamdicky

03-23-2008, 10:32 PM	#12 (permalink)
klutter Senior Member	oh...and don't buy into that 29 crap

03-23-2008, 10:35 PM	#13 (permalink)
singleminded I poached, and got busted	I get it all the time......especially when I am not getting enough miles....you will get used to it. Just keep going __________________ Eric "Pain is nothing compared to what it feels like to quit"

03-24-2008, 06:26 AM	#16 (permalink)
chongoblanco sean burns	dino I have the same problem do core exercise especially situps and sstop every know and then to streach and touch your toes, etc different quick streaches. Alot of your back support comes from your abs. __________________ *this is my bicycle there are many like it but this one is mine! my bicycle is my best friend, with out me it is useless, with out it I am useless!* *http://uk.youtube.com/watch?v=XExL7hDQtt8*

03-24-2008, 07:05 AM	#19 (permalink)
el_d00der1n0 STR Veteran	I've been having pain when SS'ing, but it's more around my chest. It feels like I have an elephant sitting on it. Oh, and a shooting pain in my left arm with a numbing sensation. j/k, but this SS thing can be brutal __________

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