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Strengthening my neck for longer rides

baprince15baprince15
in General Training Discussions

In the past, I've struggled to maintain my aero position on longer rides.  Specifically, my neck gets really sore and I end up dropping my head.

I just started to add a strengthening exercise to my rides on the trainer, using an elastic band, I add some resistance by holding the band with my hands on the aero bars and wrapping it around my head while I hold my aero position.  I've been doing this for 5 min at the beginning of the workout and 5 at the end.

Am I risking an injury?  Is this a waste of time and energy?

Comments

  • rlh2000rlh2000
    I think the issue with the long rides is much more an endurance thing than a true strength. The muscles that are fatiguing are most likely the ones that you use to do a motion like drawing your head/neck back to make a double chin, and not the muscles that tip your head back. I'd suggest working more on just endurance throughout the day. Do you sit at a desk most of the day? I'd bet you start to bring your head forward, it's a (bad) posture most of use are guilty of. Try to mindfully draw your chin/head back, making sure not to tilt your head up. This website shows the chin tuck:

    http://www.spine-health.com/conditions/neck-pain/neck-strengthening-exercises

    Sounds so easy, but try maintaining it constantly throughout the day- definitely not easy. If you have a chair that goes all the way up to your head, try holding a towel between your head and chair.

    Also, a lot of these muscles will just be targeted by doing the position specific long rides. I'd say skip the band for now.
  • Brad MarcusBrad Marcus
    @Brett - I agree with Rachel regarding it being a good part endurance. The exorcise that you pictured would scare me in terms of possible injury. If you think it is useful, maybe consider trying it off the bike. I've had neck problems with long rides too. This usually happens at the beginning of the season when the endurance is not there. Aside from endurance, I think a proper bike fit is paramount here and can be a major cause.
  • baprince15baprince15
    Thanks Rachel. I'll definitely add this to my routine.
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