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  1. #1
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    Core and Upper Body work outs for SS....

    Howdy All.

    So I am a newbie to the world of SS MTB riding. I have been riding my Langster for the past six months or so but find off road riding a little harder on the lower back. What I want to know is what type of core and upper body work outs do you do to help with this? Or does it just get better over time? My back is a little sore after my first ride yesterday.

    I know that some of the pain stems from an injury that I got two years back....but I'm guessing that most of it is from using new muscles....any info would help.

    Thanks.

    BB

  2. #2
    Recovering Weight Weenie
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    Quote Originally Posted by Bustedbrad
    What I want to know is what type of core and upper body work outs do you do to help with this? Or does it just get better over time? My back is a little sore after my first ride yesterday.
    BB
    In my experience, any time off the bike means a period of soreness when I start again.
    After the initial few days of pain, all better.
    The only core/upper body work outs I do are on the bike.
    There's no substitute for that.
    Not saying weights, etc, wouldn't be good, but don't forsake actually riding.
    IMO, the more I ride, the less it hurts.

  3. #3
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    Any sort of prolonged or steep climb works my upper body. Out of the saddle low cadence climbs really put the hurt on my arms. That is one of the best parts of SS riding. No pain no gain. Every ride I go on is a challenge.

  4. #4
    JAK
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    core training is good.

    Think about it like this...

    Your 'core area' or trunk needs to be strong and offer support throughout its circumference. If you stand on top of, lets say a trash can, it will support you. If you cut out a portion of its 'walls'...any area the size of your abdomen, it will cave in that direction which strains the opposite intact side. Your core is similar. If your abdomen is not strong, your back will over compensate and become sore. I have done some mat Pilates in the past and do some of that stuff at home. Bones, an MTBR regular, sent me a great core workout to do at the gym and it works. Another pilates exercise that helps me while on the bike is pulling my belly-button in to my spine on the exhale. It firms-up your abdomen and takes some stress off your back.

    CheckIt!
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    And there's nothin' we can do about it.

  5. #5
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    core is good

    I would second what JAK said. You need to work on your whole core. To a degree it is also true that nothing replaces riding, but doing something extra is a good thing. I'd say do some crunches for the abs. My favorite lower back exercise is supermans aka flying nuns.
    There is a description part way down in this article
    with a picture. An alternate way of doing them is to raise opposite legs and arms at the same time for about a second. (Left arm, right leg) I like to do a combination of opposing arms and legs and holding all four appendages off the ground for about 5-10 seconds. This exercise seems very effective while placing very little strain on the lower back unlike some lower back exercises i have done.

    YO MAMA

  6. #6
    Am I getting too bulky?
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    If your injury will allow it, try some yoga out. Just let the instructor know about it. Try a couple different classes/instructors till you find one who's style you like, and give it a try for a while. You'll use muscles you didn't even know you had.
    I gotta roll, can't stand still, got a flame in my heart, can't get my fill.

  7. #7
    Old Bikes Suck!
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    just get stronger

    what most people dont realize is that the sore back is caused by your back doing the pedaling. you actually use some of your lower back muscles to pedal. years and years of working in bikes shops i've tried to tell people this but they throw a fit saying its not muscular and force me to install a tall viagra stem so they can sit up right. sitting upright never fixed the problem. anyway, just pedal more and those muscles should get stronger as your legs get stronger. of coarse doing trunk excercises are good too.
    ------------------------------------------------------------------------------
    [SIZE=2]
    VDUBBUSRIDER
    San Diego, CA
    [/SIZE]

    [SIZE=2]
    Keyesville Vintage Mountain bike race!
    http://www.ssfta.com/vintage-race.html
    [/SIZE]
    [SIZE=2]
    [SIZE=3]Anybody selling a Cook Bros. mtn stem? How about a blue Chris King Theaded headset? [/SIZE]
    [/SIZE]

  8. #8
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    Find help in the fridge

    Go to your refridgerator, pick up favorite bottle of beer, open, pour slowly into favorite pint glass, consume, repeat.

  9. #9
    all hail der Fuhrer Bush
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    suck it up Marine

    If someone told you riding a bicycle is always gonna be pain-free, they were lying to you. Lower back pain is common, as you use those muscles and your gluts a lot when riding off road. If you have an old injury, get used to the pain. It ain't gonna go away. Take a couple of advil and put it out of your mind. I've had aches and pains for every ride I've done for the last 30 years. Pain is part of life. Nobody promised you a rose garden.
    Don't pay the $85 fee to ride land you own! Resist!

  10. #10
    giddy up!
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    Quote Originally Posted by bulC
    If someone told you riding a bicycle is always gonna be pain-free, they were lying to you. Lower back pain is common, as you use those muscles and your gluts a lot when riding off road. If you have an old injury, get used to the pain. It ain't gonna go away. Take a couple of advil and put it out of your mind. I've had aches and pains for every ride I've done for the last 30 years. Pain is part of life. Nobody promised you a rose garden.
    Once again, thanks for the valuable advice.

    B
    www.thepathbikeshop.com

  11. #11
    Numerous wiring problems.
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    Same problem, didn't last...

    Quote Originally Posted by donkey
    Once again, thanks for the valuable advice.

    B
    On a more positive note, I had a pretty sore lower back when I first started singlespeeding a month or so ago. The first ride hurt like hell on climbs, the second it was sore, the third I barely noticed it - now there's no back pain at all. You're just loading your muscles slightly differently, but the beauty of the human body is that it's very adaptable.

  12. #12
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    Thanks...

    Yeah...suck it up...and I have. I do ride a lot...every day and had been doing the SS road for a long time (need to fix the wheel so the geared bike is out). So I guess that I ride more...drink more....andn do more drugs....works for me.

    The injury was not to bad.....results of this...http://www.stuftdzine.com/bustedbrad I was riding 8 months later.

  13. #13
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    I have been amazed at how little back trouble (and I think most people are talking about lumbar strain) I have when on the SS. When I switch to a geared bike it starts hurting again after a few rides. This was somewhat counter-intuitive at first. But I attribute it to _not_ sitting and spinning on the SS and standing more frequently. Not scientific, just my experience.

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