I have been training for IMAZ for the last couple months doing all rides since November on the indoor trainer with my race bike set up, max time to date is 4:30hrs majority in aeroposition with no issues, but a couple weeks ago it was warm enough outside for me to do a 3 hour ride on the road. During the ride I got really bad lower back pain and had to get off and stretch it a couple times. This is the same exact bike and set up that I road all summer long and IM Louisville with no problems. So what has changed and what do I do to insure that I don’t get lower back pain during the race. I assume that it is a cause of not using my core/stabilizer muscles as much on the trainer and outdoors they are being pretty engaged, but I do pretty aggressive core/abs twice a week in addition to yoga and pilates. Any thoughts?
Where are you looking when you ride indoors? Straight ahead or down at your wheel? Is your indoor trainer and bike level or pointing upwards?
David K
I was able to get outside for 3.5 hours two weeks ago in the middle of a very trainer-winter. My back didn’t know what was going on. It absolutely is the difference in core/stabilization. Those little movements side to side add up, along with changes in grade.
On the trainer your strength is being used just for that one, straight, position. You can have a strong core, but not a cycling specific core. I thought about it like with pull-ups. You can be really impressive in the gym, but if you don’t do pull-ups, you just won’t be good at them… you’ll be able to do a decent amount, but won’t ever excel. Your ability to do them also depends on continually doing them. Kill the frequency, and your numbers will drop dramatically!
But this is something that should be a sharp (re)learning curve, since it isn’t new to you… just old. At least, I can only hope (I’m doing IMAZ, too!)
You might try getting out of the aero position more often when outside until your back adapts. Also trying doing the cobra yoga position 5-10 times before riding.
I ride level, with front wheel in the middle height of the Cycleops block which levels it out and I ride with head up usually watching t.v…
I have only used rollers for many years and had not thought about how a bike on a trainer is static compared to the road/rollers.
I cannot fully describe why, but i have always felt that how a bike fits on the trainer is only 90% related to how it fits on the road. I think that rollers are closer to 95%. It is more then the effect of the apparent wind while riding.
David K