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question about long bike rides

LASswim's picture
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started by LASswim on October 1, 2008

So yesterday I did my first 30 mile group ride which is by far the longest I have gone at one time. About 5 miles in my hands already started hurting so I began changing my hand position every couple of minutes. By mile 22 my hands and elbows were getting fatigue and starting to go numb. By the end my hands were basically numb no matter what position I had them in. I wore gloves... so I want to know if this is normal or not? Is this something I will just build up a tolerance for? Or do I need to look at different gloves or a different hand position? Thanks for the help in advance!

jnrice's picture
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jnrice posted 7 weeks ago.

I would have someone check out your body position on your bike. You might have too much weight on your hands due to a geometry issue. Find a GOOD road bike shop or someone who knows bike geometry. There are some good rules of thumb out there for how to fit a bike but it's all about how it feels so even if your bike was set up right you might want to do some tweaking.

Also, how is your bar tape? Fresh? Worn out? Consider what type of road you were on. I did a 60 mile race on agressive chipseal and I couldn't feel my hands for about an hour after the race was over. lastly, I find that putting the center of my palm right on the top of the shift levers (the pointy part) for a while helps relax my hands, kind of like a golf ball under the arch of your foot after a long run.

spomeroy's picture
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spomeroy posted 7 weeks ago.

My first century ride left me with temporary ulnar neuropathy through what I suspect a couple of reasons.
1. road vibration coming though the bars over that length of time.
2. my own 'newness' to that time on the bike hanging onto the bars.

The ride was around Taupo in NZ and some of the downhill sections were just unbelievably hysterical. So that time for me was spent gripping on for life. That may have had something to do with it. So as a result I pay close attention to where I let the pressure from my upper body sit on my hands while on the bars.

The neuropathy eventually went away but for at least 3 weeks I wrote like a 4 year old.

cheers
S.

TriSooner's picture
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TriSooner posted 7 weeks ago.

It is the ulnar nerve (http://en.wikipedia.org/wiki/Deep_branch_of_ulnar_nerve). Read more about cycling and the ulnar nerve here and here.

For a cheap first option fix, try some gloves with padding in the palm designed to take pressure of the nerves like the Pearl Izumi Pittards. Next, you could try installing some handlebar gel and new thicker bar wrap on your bars. I bet new gloves, gel pads under the tape, and new tape will eliminate it. Total cost: <$100. Time: <:30 minutes.

beads1985's picture
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beads1985 posted 7 weeks ago.

It sounds like your bike position is off and you are leaning forward too much.
Most of your body weight should be centered over the core of the bike. This gives you more balance, control over the movement of the bike, and provides more power on your pedal stoke.

Getting padded/gel gloves, and gel handle bar tape is helpful but will not cure the problem if it is bike position.

Nothing to it, but to do it

Anton's picture
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Anton posted 7 weeks ago.

All the above are great ideas...but remember...it does take some getting used to. As your distances get longer you will build the necessary musculature to ride more comfortably. You can fix all the above stuff and still will have some discomfort.
I've found that good position, good gloves, frequent hand shifting, a good gel wrap are starts...a good lifting program that works the upper body well, including the hands and forearms is a plus.
Even folks who ride REALLY far, train for it and for whom 500 miles or more is "easy" have numbness from time to time.

"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com

TriSooner's picture
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TriSooner posted 7 weeks ago.

Anton wrote:
it does take some getting used to . . .
True, my first clue to that was that 30 miles was the farthest they had ridden. If 30 is far, then you are new and will experience discomfort. Saddle sores are next.

LASswim's picture
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LASswim posted 7 weeks ago.

I know my bike is fitted for me because I was sized before I bought my bike. Then, when I had the bike mechanic put it together he had all my measurements from my fitting. I wouldn't be surprised if I was putting too much weight on my hands. I guess I should work on my abs to support me more. If that doesn't work I'll try new gloves too. Thanks for the help!

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jtrimom posted 7 weeks ago.

TriSooner wrote:
Anton wrote:
it does take some getting used to . . .
True, my first clue to that was that 30 miles was the farthest they had ridden. If 30 is far, then you are new and will experience discomfort. Saddle sores are next.

and the resulting forum is more interesting than the hand ones ;)

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Toothless posted 7 weeks ago.

Do a search here for some other threads on "ulnar nerve".

Here's what I did after hand numbness/pain became unbearable. Sorry if this repeats other's thoughts:
Bought gloves with good padding (Specialized even makes a special glove for this problem.)
Bought bar tape with gel pad underneath (also Specialized).
Bought Bontrager buzz-kill bar end plugs to dampen vibrations.
Got new bike fit to take weight off of the hands (more upright position). Slouching can also be a problem, whether on the bike or at the desk, as it impinges the nerve where it comes through the front of the shoulder/armpit and down the arm.
Bought a back support for my office work chair to force me to sit upright.
Received some deep tissue massage on the area.

TriSooner's picture
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TriSooner posted 7 weeks ago.

jtrimom wrote:
TriSooner wrote:
Saddle sores are next.

and the resulting forum is more interesting than the hand ones ;)

True, I am kinda obsessed with saddle sores and duct tape.

TriSooner's picture
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TriSooner posted 7 weeks ago.

LASswim wrote:
I wouldn't be surprised if I was putting too much weight on my hands.
. . . Don't ride like this:

(the great Graham Obree)

jtrimom's picture
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jtrimom posted 7 weeks ago.

TriSooner wrote:
jtrimom wrote:
TriSooner wrote:
Saddle sores are next.

and the resulting forum is more interesting than the hand ones ;)

True, I am kinda obsessed with saddle sores and duct tape.


REALLY?! I hadn't noticed ;)

lala2021's picture
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lala2021 posted 7 weeks ago.

You guys just crack me up after a bad day at work thanx!

Anton's picture
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Anton posted 7 weeks ago.

Duct tape? Saddle sores?
LOOOONG distance riders have been known to slap ham steaks to their crotch after the sores get unbearable...I've talked to two guys who've done it at PBP...they swear it works.
Check out "The Complete Book of Long Distance Cycling" from Bicycling magazine. It's packed with ideas to help with all kinds of physical problems encountered on long rides.

"What would life be if we had no courage to attempt anything?" - Vincent Van Gogh
My Blog: http://agingsuperhero.blogspot.com

lala2021's picture
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lala2021 posted 7 weeks ago.

I have realized over the last year that the less padding i have down there the less soreness.
So i usually just train in tri shorts now. I have no ass by the way you would think i would
need all the extra padding but less seems to work better all around.

ht001's picture
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ht001 posted 7 weeks ago.

One other idea that could allow some improvement over time to the amount of weight you are putting on your hands while riding the bike is to do continued core strength work. The problem with that is that it will take a while to get you to a point where you'll actuallly feel some improvement...and then there's the pain and soreness you'll have in the abdominal region from doing that work.

Sooner, you always come up with the best pics to illustrate form, or emotion...funny stuff!

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Tamara posted 7 weeks ago.

+1 to ht001. I still don't exactly have washboard abs, but I found that cycling became far more comfortable ("down there" issues aside) once my stomach and back muscles were stronger and therefore able to support more of my weight. In the interim, use all the equipment suggested. And, don't be afraid to stretch -- sit up on your bike to stretch your back and take the weight off your arms for a little bit, take a hand off the handlebars and flex your hand, wiggle your fingers.

"It's very hard in the beginning to understand that the whole idea is not to beat the other runners. Eventually you learn that the competition is against the little voice inside you that wants you to quit." ~George Sheehan

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sbrstlouis posted 5 weeks ago.

Also be sure not to lock your elbows. That is a common positioning error and will place more pressure on your hands.

Matt Cazalas - Technical Writer
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