Advice on stubborn bike fit issue?

NorthCascades
NorthCascades Posts: 10,968 Member
edited November 2024 in Fitness and Exercise
I've always had trouble getting bikes to fit me just right. I have a relatively new bike, and I'm still trying to get it dialed in.

I'm getting pain in my lower neck and upper shoulders on long rides. My back is fine.

I no longer have the previous bike, and the shop stopped selling it. I've compared the geometry charts online (GT Grade, Cervelo C3) and made some adjustments to bring the new C3 pretty close to the old GT. For example, I have 9 mm more reach in the frame now, so I'm using a 10 mm shorter stem. Stack is 9 mm higher on the GT, I have spacers under the stem on the C3 to make it pretty close. The stem is -6 degrees for both bikes.

The C3 came with a lot of spacers under the stem, I've been slowly removing them. Hard to say if it's an improvement or not, it just changes the type of pain. Lowering the bars (and maybe bringing them in) makes the bike handle beautifully, though. I'm seriously in love with the way it turns.

The rules of thumb I know say if your back hurts, the bars are too high, but mine doesn't. Also, neck and shoulder pain often means lack of core strength, so for the past month I've been doing crunches, planks, and more, but I'm not seeing a difference from this.

The plan is to see a competent fitter, but after waiting a month for an appointment, they cancelled on me (fitter out of town). So I'm back to square one. :frowning:

I wonder if anybody has any advice on adapting my body to a less-than-ideal fit? Or any good resources online to help me figure this out?

Replies

  • Jthanmyfitnesspal
    Jthanmyfitnesspal Posts: 3,791 Member
    Is the problem that you are getting pain from holding your head up while you ride? All performance frames put your torso at a forward angle to minimize wind resistance. Racing frames put you very low. The lower your torso angle, the harder it is to hold your head up and the more stress is put on your neck and shoulders.

    As I've gotten older, I've wanted the bars higher. I'm quite tempted to get a recumbent for all-day rides, but I'm still good for an hour or two on a standard performance road bike. There's always some neck and shoulder stiffness, but, for me, it gets better with training.
  • kcjchang
    kcjchang Posts: 709 Member
    How's your seatback? Center of mass in relation to wheelbase. Take a look at https://www.stevehoggbikefitting.com/bikefit/2011/05/seat-set-back-for-road-bikes/.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Just thinking about it logically, could it be related to your handlebars? Do you spend most of your time on the hoods? If so, how's the reach/width at the hoods? if in the drops, how is the fit at the drops?

    Something else to think about could be saddle position. I'd think that would translate more to back issues, but aches and pains can be weird. I'd check it's position relative to hoods/drop and relative to BB. I'd also check the tilt and make sure you're not rolling your hips forward/backwards because of it.
  • jjpptt2
    jjpptt2 Posts: 5,650 Member
    Also, when you say pain in your neck and shoulders, what are we talking about? Tightness after a couple hours in the saddle? Or more like a pinched muscle/nerve?
  • susanp57
    susanp57 Posts: 409 Member
    Could it be the width of your bars?
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    kcjchang wrote: »
    How's your seatback? Center of mass in relation to wheelbase. Take a look at https://www.stevehoggbikefitting.com/bikefit/2011/05/seat-set-back-for-road-bikes/.

    I have this open on my phone and will read in detail tonight. It looks like it'll help if I can get a photo of me on the bike.
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