Switch from Hybrid to Road Bike- Lower Back Pain

fredatkinson

Hi guys, happy Christmas!

So I've recently taken ownership of my shiny new Tarmac Elite which I really love. I'm switching up from a Specialized Sirrus which has done me proud for 3 years, but I wanted to go for something that would enable me to do slightly more miles and was slightly more equipped for Sportives etc....

On the sirrus I was quite happily doing 60-70 miles most weekends, but was looking for a road bike that would be built for sort of 100 milers and maybe was a little bit more snappy. The only thing I've noticed is that after a really short period of riding (maybe 10 miles or so) my back- particularly the lower back- is in agony and I'm struggling to get much further. Obviously the tarmac's riding position is very different to the hybrid, but even so I would expect to be able to fare slightly better.... It was fitted at the Specialized store so I know the frame is the correct size, I haven't had a full bike fit yet which is something they suggested waiting until the new year to do.... but I was just wondering if people had any tips to get me up and riding?

If there was any adjustments that may be causing it, or would help me ease on to the new bike? I wasn't sure whether there was anything I should be doing in terms of posture. Obviously I know it's tricky for you guys if you can't see where I'm going wrong- but was just wondering if I could rack peoples brains to see if anyone has had a similar experience?

Thanks in advance and look forward to hearing,

Fred,

imposter2.0

A pic of you on the bike would help - anything else would just be speculation in the meantime...

fredatkinson

Yeah fair enough I can appreciate that- thanks for getting back... I'll try and sort a pic out,
Nice one

kajjal

It could be as simple as adjusting to the different riding position. More likely your riding setup needs adjusting. This is why the shop asked you to ride the bike for a bit before looking at the setup. A Tarmac is a stiffer race orientated bike and if you had no problems previously riding for hours it will be the bike. Road bikes just need a more accurate setup.

fredatkinson

Thanks... yeah I'm guessing as much- took it out again this afternoon and shifting the saddle further back on the runners seems to have helped a bit- on the sirrus sort of 3/4/5 hour rides were fairly comfortable (the legs only got a bit sore towards the very end which makes sense) so I'm guessing it's a setup thing. Also although the back is sore during the ride, as soon as I get off it stops- so it's not like I've actually sprained it or anything.... thanks for the input guys- I'll see if I can get a pic up here soon... nice one

ilovegrace

I have gone through the exact same situation myself.
In my case I have a long standing disc problem and riding does irritate this.
You have gone from an upright to a stooped bent over position , this puts more pressure on the nucleus of the disc causing it to swell and press onto the nerves in the spinal canal bringing on the pain.
This is one explanation and is a very difficult problem to overcome.
Have you suffered back pain in the past ?
There are a load of reasons why you are in pain, sometimes you just have to accept it and give your body time to adjust to the new riding position it may be a simple as that 1
regards
ILG

fredatkinson

Thanks- yeah I have a feeling that it might be your last point. Reading up online people seem to hint that building core strength is key to the posture on a road bike- the upright position on the hybrid obviously hasn't required the same muscles etc that new bike requires. I haven't got a history of back problems and am fairly young (26) so can't imagine it would be that- it's more like a muscular back pain as opposed to any bone/sciatic pain so can't think it's anything too serious. More just frustrating as I want to be out putting the miles in on the new bike!! Hopefully will get a chance to get out again at the weekend and see if it's improved.... thanks again guys...!

ut_och_cykla

Too long/too much reach/ and/or Too low handlebars. Shorter/ riser stem might help. Set up saddle first so it is right for legs (height/relationship fore/aft to pedals) then adjust reach with another stem....?

fredatkinson

Hi again, sorry I didn't get back to this sooner... So have been having a bit of an adjustment and purchased a shorter stem (90mm) but actually found that inverting the original stem did the trick. I still haven't had chance to get out for a "proper" ride, but over sort of 15 mile distance the improvement is unbelievable (I'm hoping to get out next weekend for a few hours so will know more then). Admittedly the bike is fairly un-aerodynamic and I'm sure any roadies might be shocked at how un-slammed the stem is! But at least this way I can get out on the bike and start to put the miles in, I'm guessing as I get more used to how it handles etc I can begin to drop the handlebars- but for now it's just good to be able to get out on the bike- it's great!

kajjal

I did the same on my road bike and inverted the stem a few weeks after I bought it. Since then the bike has been going really well for me even after a good few hours riding. You will soon get used to the different handling and some people never use the drops for various reasons. It's your bike so set it up right for you

markhewitt1978

I had similar issues going from a hybrid to a road bike - less with the back with more like reach and being comfortable on the bike.

My original had a 7 deg stem, which I didn't get on with and swapped out for 17 deg, which I was much happier with. But then after about 5 months went back to the 7 degrees and that was fine, then in the past few weeks flipped it so it's -7 degrees, I'm still getting used to that but already seeing some benefits.

fredatkinson

Just wanted to update this one- just got back from a bit of time on the bike. Didn't get as far as I'd hoped because of time etc, but still managed to get 30 odd miles in, and the stem made such a difference. I think I still need to adjust the saddle height, I'm a bit nervous with having it too high as putting a foot down when stopped becomes slightly tricky... but the bike was so much more comfortable, and amazingly fast- shaved a good 10 minutes off my 30 mile route, definitely getting there with it!! Thanks all....

markhewitt1978

Just before Christmas I decided to flip my stem. Went from +7deg to -7deg (still goes up slightly due to the angle of the steerer). For the first couple of weeks I ended up with lower back pain at the end the rides, but after that it was just gone. So it's hard to tell when the fit is wrong or you just need to adapt.

slowbike

As with all changes - little by little and your body will get used to it.

ai_1

When I started cycling 3 years ago in mid 30s with pretty poor flexibility I had my bike set up with 20mm of spacers and a +16 degrees stem. Initially my back would get slightly sore after an hour on the bike but soon that vanished. I gradually removed spacers over the following months and then flipped the stem & put back the spacers, then gradually removed them again. After about a year I was comfortably using the bike with the bars as low as they would go. I wasn't dropping the bars because I thought it was more fashionable, etc - it was because I started feeling comfortable in the lower positions and felt better and faster with the lower bars. I've since switched to a new stem with 22 degrees drop and I'm still comfortable. Incidentally the original bike geometry is pretty relaxed so with no spacers and a -22 stem it's probably no more extreme than a moderately aggressive road bike with one or two spacers and a typical -8 degree stem.
My limitation is no longer my back. I could now go even lower with my back but if I do I get a bit of neck ache from looking forward after a couple of hours. I think this is fairly common and your neck doesn't adapt so well and can cause problems so I'll stick with what I've got now.

By the way Specialised do stems with inserts that give you 2 degree angle increments. So the stem I'm using is actually a 20 degree stem which comes with 0, 2 degree and 4 degree inserts which allow you use it with an angle from 16 degrees to 24 degrees in 2 degree increments.


Anyway, my point is: Don't bother trying to get lower than you're comfortable. You'll probably adapt to a lower position over time but don't try forcing the issue. Comfort is the most important thing and anyone that says a road bike looks silly with a flipped stem deserves to be ignored. A road bike gives you the option of a very low position but you're not obliged to adopt it, and certainly not immediately. Improving core strength is definitely a good idea but you'll probably adapt gradually to progressively lower positions regardless.