Is my bike too big for me?

[philipgonzales3]

Upthread you said you had been a road cyclist since late May. Just over 2 months later, you're telling us about injuries you have already got. I'll say it again - take a break until you aren't getting the problem any more and then go easy. If you are enjoying cycling this much, it would be better to take a short break now than have more serious problems later on.

Meh, I get where you are coming from but I'd hardly call a little numbness in the fingers an injury. I did take a spill but I'm no worse for wear at this point. I've spent enough time making excuses on the couch (20 years or so!) while my weight skyrocketed (exaggerating obviously lol) so I'm going to keep on keeping on. This is pretty much the first time, and for sure the longest I have committed to getting some exercise and staying fit, so unless I feel any real danger from pushing on I will keep riding accordingly. I do take one to two days off here and there and I'm sure some longer breaks will naturally come (vacation, sickness, kiddos, other responsibilities, etc.). Unless my hand/fingers start getting worse, I'm going to send it!

 

[philipgonzales3]

I don't go on specific Z2, Z3 or Z4 rides. I do keep an eye on my HR Zones but I don't try to ride in Z3/Z4 in the manner you say you do. I'm not sure what you hope to achieve with that? Most of my riding is in Z1/Z2. I'm injured at the moment but my last ride was a flat 44.4 miles with an average of 15.1 and HR average of 103.

I was remarking on your July 27 ride when you posted a flat 22.9 miles, 14.3 average speed and HR average of 154. Crucially though, in my opinion your ride time was 1:36 and your elapsed time 2:47 meaning for a part of this ride you were stationary almost as long as for the ride. Under any circumstances I would be very worried if my HR averaged 154 on a ride, especially so at 14.3mph with an apparently long stop.

I fully accept I may be completely misinterpreting the data you have posted. I would echo others suggestions you should factor in rest. At least two days in seven, if not three. You get fitter by resting.

I'm a big believer in 80% Z2 training. Long and slow is where it is at!

On this occasion me and my buddy said we'd take it easy but really we were out there trying to best each other. The difference in my speed between Z2 and Z3/Z4 is pitiful. I am not very fast in any zone. Ramping up the pace mostly just wears me out faster. The intention is that if I do Z3/Z4 that I will get better at it over time. Of course doing it about 20% of the time more or less. And yes, we took a good long break about halfway as we were tired from trying to show each other who was faster LOL. Also it didn't SEEM flat to me (but it mostly was lol). That being said most of my rides are flat, so adding in hills is def. something I need to work on. Since I was riding with a buddy we were basically just messing about. No real plan, no "training". Stop for as long as we'd like to chat and catch our breath etc.

I think your interpretation was spot on! I believe I get what you are getting at for the most part now.

Also I believe I take enough time off. I don't ride 7 days a week. I certaintly take one or two days off here and there. I probably average about 4 days a week. Sometimes more, sometimes less. Last week I only got 3 rides in. I think I got the resting thing down OK IMO. Not trying to take offense, just defending my position. I do appreciate the advise from all!

 

[PaulSB]

I don't want to get into a long debate and I'm pleased you understand my point. The key points are 10/10 for recognising the need to start exercising and sticking with it. Second, you seem to be averaging 14/15 mph, you shouldn't describe this as pitiful. I'd say it's a decent average. When I'm riding with friends, a comfortable, social, ride we expect to average 15/15.5. Yes, we can ride harder but generally we don't.

If you have to take frequent rests at this pace my advice would be to back off your speed and work on endurance. When you can complete 25/30 miles without frequent stops it's time to consider upping the pace.

If 154 is an accurate average HR you should get this checked out. This figure is very high. Try backing off, building endurance and seeing what impact this has.

Don't get obsessed by stats and training. Don't ignore the ulnar. It will be your bike position.

 

[EckyH]

Don't get obsessed by stats and training. Don't ignore the ulnar. It will be your bike position.

Where do I have to sign?
Imho especially in the beginning rest days can't be overrated. Rest days aren't lazy days (in a negative meaning, because sometimes a lazy day is just needed), but days for other things which can't be done when we are on the bike, eg. doing something for our mental health, stretching etc.

When we experience uncomfortable things, our body tells us: "There is something wrong. This is at least a warning before it gets worse."
Issues with nerve damages are no fun, especially in the long run.

Afaik the numbness is a result of pressure on nerves. Pressure is the quotient of force divided by area.
Anecdotally: Recently I bought a pair of cycling gloves with fairly thick gel paddings. Unfortunately due to my hand size, hand form, the size and position of the paddings my palms rest on the edges of the paddings, not on the full area of them. That leads to higher pressure, because the contact area is fairly small. That is one reason that I got numb hands. Other (cheaper) gloves with thinner paddings are more compatible with my hands.
Other reasons could be mostly only one grip position (change it frequently), exhausting hand position in relation to a relaxed hand position (resulting from bike position) or size and form of the brake hoods and the handlebar. Eg. Shimano brifters are relatively large and that might become uncomfortable for people with smaller hands.

The other day I found this video with some exercises and after practising (daily!) for a few days the situation for me is noticable better (much less numbness on my longest ride for years: 83km).

View: https://www.youtube.com/watch?v=OdSrPA1Mh8U


The adjacent question is: Where does the force come from? Primarily from the weight that has to be supported. One part is the distribution of the support work. We have to take care of the core muscles so that they will be able to do more work.
The other part is the amount of the weight. Losing weight is relatively simple: higher energy turnover than energy input. But it has to be sustainable and is the result of training, physical activities and our diet. In my opinion food is much more than just an energy provider.

E.

 

[Reynard]

15 mph! Good grief, I can barely sustain that in a flat out sprint. I ride at around 8 or 9 mph, where I know I can accelerate a bit if I have to, but at the speed I ride, I can keep going comfortably for a good while. I have absolutely no desire to wreck myself trying to ride at a higher speed.

Mind you, I'm a 4ft 11 female riding junior bikes, so there's no way I can match a tall fella on a bigger bike. I just like to bimble at my own pace and enjoy my cycling - without the need to rush.

As for the numb hands, I'd definitely address the gloves / riding position thing PDQ, because with nerves, once they're damaged, that's it. There's no way back. Raising the bars and rotating the brifters towards you should help, as unless you're a pro with core strength to burn, you don't want to be too bum up head down.

 

[philipgonzales3]

15 mph! Good grief, I can barely sustain that in a flat out sprint. I ride at around 8 or 9 mph, where I know I can accelerate a bit if I have to, but at the speed I ride, I can keep going comfortably for a good while. I have absolutely no desire to wreck myself trying to ride at a higher speed.

Mind you, I'm a 4ft 11 female riding junior bikes, so there's no way I can match a tall fella on a bigger bike. I just like to bimble at my own pace and enjoy my cycling - without the need to rush.

As for the numb hands, I'd definitely address the gloves / riding position thing PDQ, because with nerves, once they're damaged, that's it. There's no way back. Raising the bars and rotating the brifters towards you should help, as unless you're a pro with core strength to burn, you don't want to be too bum up head down.

Thanks for the kind words! Sometimes I forget that I started this as a "fun" hobby and take myself way too seriously. I actually have some new gloves coming today. I've heard both really padded and also no padding have worked well for some. I went with some specialized body geometry double Gel fingerless gloves or something along those lines. I also suspect my currently gloves may be a hair small. I usually wear XL gloves based on my hand size but lately I have been wearing them without cranking down the Velcro. Basically securing it on the loosest setting. I ordered the new gloves in XXL. If my numbness keeps up or worsens I likely will visit the bike fitter to adjust for me. I'd be too afraid to "mess up" my fit. At least in the short term I want the fitter to do any adjustments to not "void" my fit if that make sense. If that doesn't work or if I get more confident in my ability to adjust things myself (more about seeing the changes I am doing to my posture etc., the mechanical side of things I am pretty confident in being able to figure it out or YouTube it at the very least).

I'll be sure to keep this thread and possibly a new one, know how I get on with my hand numbness!

 

[cyberknight]

Where do I have to sign?
Imho especially in the beginning rest days can't be overrated. Rest days aren't lazy days (in a negative meaning, because sometimes a lazy day is just needed), but days for other things which can't be done when we are on the bike, eg. doing something for our mental health, stretching etc.

When we experience uncomfortable things, our body tells us: "There is something wrong. This is at least a warning before it gets worse."
Issues with nerve damages are no fun, especially in the long run.

Afaik the numbness is a result of pressure on nerves. Pressure is the quotient of force divided by area.
Anecdotally: Recently I bought a pair of cycling gloves with fairly thick gel paddings. Unfortunately due to my hand size, hand form, the size and position of the paddings my palms rest on the edges of the paddings, not on the full area of them. That leads to higher pressure, because the contact area is fairly small. That is one reason that I got numb hands. Other (cheaper) gloves with thinner paddings are more compatible with my hands.
Other reasons could be mostly only one grip position (change it frequently), exhausting hand position in relation to a relaxed hand position (resulting from bike position) or size and form of the brake hoods and the handlebar. Eg. Shimano brifters are relatively large and that might become uncomfortable for people with smaller hands.

The other day I found this video with some exercises and after practising (daily!) for a few days the situation for me is noticable better (much less numbness on my longest ride for years: 83km).

View: https://www.youtube.com/watch?v=OdSrPA1Mh8U


The adjacent question is: Where does the force come from? Primarily from the weight that has to be supported. One part is the distribution of the support work. We have to take care of the core muscles so that they will be able to do more work.
The other part is the amount of the weight. Losing weight is relatively simple: higher energy turnover than energy input. But it has to be sustainable and is the result of training, physical activities and our diet. In my opinion food is much more than just an energy provider.

E.

I had to tell myself this today !
I have had issues with my left shoulder ( the one i had the collar bone pinned ) as its slightly shorter now than the right , although my distance for the week has not increased dramatically fro, 170 to around 200 miles a week i have been doing more 30 mile rides then the usual longer ride an the weekend rather than short 10 mile commutes and the bike i have been using is the summer bike that has the bars 2 cm lower than the rest of the fleet .
The combination of those factors means my left shoulder has been hurting when riding and it is still sore now , i have raised the bars and decided to take the day off the bike .Doesnt help im feeling light headed when standing so i need to rest .

 

[Reynard]

Thanks for the kind words! Sometimes I forget that I started this as a "fun" hobby and take myself way too seriously. I actually have some new gloves coming today. I've heard both really padded and also no padding have worked well for some. I went with some specialized body geometry double Gel fingerless gloves or something along those lines. I also suspect my currently gloves may be a hair small. I usually wear XL gloves based on my hand size but lately I have been wearing them without cranking down the Velcro. Basically securing it on the loosest setting. I ordered the new gloves in XXL. If my numbness keeps up or worsens I likely will visit the bike fitter to adjust for me. I'd be too afraid to "mess up" my fit. At least in the short term I want the fitter to do any adjustments to not "void" my fit if that make sense. If that doesn't work or if I get more confident in my ability to adjust things myself (more about seeing the changes I am doing to my posture etc., the mechanical side of things I am pretty confident in being able to figure it out or YouTube it at the very least).

I'll be sure to keep this thread and possibly a new one, know how I get on with my hand numbness!

Ah, this is where a bit of coloured sticky tape comes in handy to mark out where your bars, stem and seatpost start out at if you need to make any adjustments. That way you can always reset to where things were if you don't get on with the changes.

 

[philipgonzales3]

Continued problems and hopefully some solutions!

Not really in order but meh. All good lol.

More problem number 2, vomiting! I rode 30 miles Saturday and vomited towards the end of my ride. I vomited on my last couple of longer rides and one of my rides where I was trying to get first on a small segment in the neighborhood. It's been mostly water that comes up and I get super nauseous towards the end of my rides. Initially I thought it could be the gel's so on Saturday I ate solid foods (beef jerky and a snickers bar) yet same thing happened. I also thought it could be drinking too much water too fast, but I don't think that's it either at this point.

Possible solution to more problem number 2. I've noticed I usually drink a hydration product called Liquid IV on all my longer/harder efforts. I also looked up some reviews and it does indeed make some people vomit. I've now learned that it has some stevia extract as a sweetener or what not. A long time ago I realized that artificial sweeteners make me feel sick and I'm thinking this is likely the culprit! Next long ride, no artificial sweeteners for me! Wish me luck!

More problem number 1, continued ring and pinky numbness on my left hand. To be honest it seems like it's gotten a little better but still present.

Possible solution to more problem number 1. Well I washed up the bike today since I had decided on taking an off day today (2nd off day in a row) due to my hard effort on Saturday and due to me helping my brother pull out a transmission from his F150 on Sunday, which was pretty exhausting in of itself. Anyway after washing the bike I noticed something... I was like hmm that saddle angle looks like the nose is pointing down. The pics are on a slight hill so off to the garage to validate! Sure enough, saddle nose was pointing down a fair bit. Took a break from work for about 20 minutes and got it dead level (with a level) and torqued down to spec. I'm thinking this could have been the issue with my hand numbness this whole time! I'm just not very observant once I get into a routine and just hop on the bike. Going to keep checking it with a level after every ride for the near future to see if it moves on me or not! Only time will tell, but hoping that this will resolve my issues and could explain why my hand was fine after my fit (I suspect the saddle angle moved with my weight or something). Anyway, wish me luck X2!

 

[All uphill]

Good luck with your solutions!

If I remember correctly you have only recently started cycling further and faster?

If you are over-exerting that could result in vomiting.
If your core strength is lacking then, combined with a relatively head-down position, you could have you putting too much weight on your hands.

I'm concerned that you may be trying to rush your progress, and lack a sustainable plan that will help you avoid injury, but what do I know?

I'm sure people with far more knowledge will be along soon to help.

 

[PaulSB]

I thought I should read the whole thread, so I have. I would second the concern expressed by @All uphill

You mentioned toe numbness. The two most likely causes, assuming the shoes are the correct fit, are the shoe is too tightly fastened or the cleat position is wrong. Both are easily addressed while out on a ride.

The hand issues, ulnar etc. will be addressed by adjusting your position.

Snickers, beef jerky, gels? On 30 mile rides? Why? These won't be helping you. I've only known one person vomit on a ride. He had sunstroke/heat exhaustion. I don't suggest you have this but do think you're overeating and probably over exerting yourself.

You have a very high average heart rate.

My advice would be forget about zones, cadence, speed and segments. Your goal appears to be exercise, fitness and weight loss. All very laudable, excellent targets. None of these address those goals.

Get on the bike. Go for a gentle ride. Take some Allen keys with you and adjust cleat position, saddle height and position until you are comfortable. I am never uncomfortable on my bikes.

The next step is to build fitness and stamina. I'd suggest you target non-stop 30 mile rides at a pace which means you get home with plenty left in the tank, don't cram in food and feel relatively fresh at the end. Add rest days to this.

14mph over 30 miles is +/-130 minutes riding. At 12mph it's +/-150 minutes cycling. Those extra 20 minutes on the bike will do you more good than any number of segments, Z3/Z4 rides etc.

If you keep trying to push yourself like this you'll end up injured or dispirited, perhaps both and the journey may end before its really got started.

 

[Reynard]

I thought I should read the whole thread, so I have. I would second the concern expressed by @All uphill

You mentioned toe numbness. The two most likely causes, assuming the shoes are the correct fit, are the shoe is too tightly fastened or the cleat position is wrong. Both are easily addressed while out on a ride.

The hand issues, ulnar etc. will be addressed by adjusting your position.

Snickers, beef jerky, gels? On 30 mile rides? Why? These won't be helping you. I've only known one person vomit on a ride. He had sunstroke/heat exhaustion. I don't suggest you have this but do think you're overeating and probably over exerting yourself.

You have a very high average heart rate.

My advice would be forget about zones, cadence, speed and segments. Your goal appears to be exercise, fitness and weight loss. All very laudable, excellent targets. None of these address those goals.

Get on the bike. Go for a gentle ride. Take some Allen keys with you and adjust cleat position, saddle height and position until you are comfortable. I am never uncomfortable on my bikes.

The next step is to build fitness and stamina. I'd suggest you target non-stop 30 mile rides at a pace which means you get home with plenty left in the tank, don't cram in food and feel relatively fresh at the end. Add rest days to this.

14mph over 30 miles is +/-130 minutes riding. At 12mph it's +/-150 minutes cycling. Those extra 20 minutes on the bike will do you more good than any number of segments, Z3/Z4 rides etc.

If you keep trying to push yourself like this you'll end up injured or dispirited, perhaps both and the journey may end before its really got started.

This ^^^

Especially the last point. Just go for a nice bimble every day, maybe throw in a utility ride or two. Cycling should be enjoyable - barfing and pain definitely isn't.

 

[philipgonzales3]

Good luck with your solutions!

If I remember correctly you have only recently started cycling further and faster?

If you are over-exerting that could result in vomiting.
If your core strength is lacking then, combined with a relatively head-down position, you could have you putting too much weight on your hands.

I'm concerned that you may be trying to rush your progress, and lack a sustainable plan that will help you avoid injury, but what do I know?

I'm sure people with far more knowledge will be along soon to help.

Thanks! Yes, I've been cycling since end of March (beginning of April really) and got a road bike at the end of May.

I appreciate the advice and I think you are right regarding lacking core strength. I really don't want to do any other exercise other than riding my bike because other exercise is boring lol. I have some dumbbells and likely SHOULD look into core exercises but I'm not sure how I will find the motivation to do them.

Yeah, it's hard for me to know if it's due to overexertion or not. My Saturday ride, I don't feel like I was pushing myself super hard as I never got out of Zone 3 but it was 97F at the end of my ride and I did end up feeling totally cooked over all (especially after the vomiting). I wanted to go for 40 miles but it was too hot, I burned myself out, and I was just happy to be home at the end of 30 miles lol.

My plan at this moment in time is to continue riding ~15 miles before work in Zone 2 daily for 3 or 4 days a week and one longer ride on most weekends (for example, I work this weekend so no long ride for me). I've also taken 3 days off as of today, as I've been resting and "not feeling it" and working late yada yada and plan to try to string the rest of the week together. Maybe 15 miles Wednesday-Sunday if I can make it.

I do tend to obsess with things, and I do indeed want to prioritize longevity (I want to ride year round if possible) over short term gains. I don't feel like I am pushing myself too hard but I am certainly pushing! I am a noob so hard to know for sure though!

I will keep what you have mentioned in mind and hopefully will get sorted after some time!

It also looks like you are my neighbor! (as in I am in far west San Antonio). What a small worlds, maybe we will ride together one day! lol

 

[philipgonzales3]

I thought I should read the whole thread, so I have. I would second the concern expressed by @All uphill

You mentioned toe numbness. The two most likely causes, assuming the shoes are the correct fit, are the shoe is too tightly fastened or the cleat position is wrong. Both are easily addressed while out on a ride.

The hand issues, ulnar etc. will be addressed by adjusting your position.

Snickers, beef jerky, gels? On 30 mile rides? Why? These won't be helping you. I've only known one person vomit on a ride. He had sunstroke/heat exhaustion. I don't suggest you have this but do think you're overeating and probably over exerting yourself.

You have a very high average heart rate.

My advice would be forget about zones, cadence, speed and segments. Your goal appears to be exercise, fitness and weight loss. All very laudable, excellent targets. None of these address those goals.

Get on the bike. Go for a gentle ride. Take some Allen keys with you and adjust cleat position, saddle height and position until you are comfortable. I am never uncomfortable on my bikes.

The next step is to build fitness and stamina. I'd suggest you target non-stop 30 mile rides at a pace which means you get home with plenty left in the tank, don't cram in food and feel relatively fresh at the end. Add rest days to this.

14mph over 30 miles is +/-130 minutes riding. At 12mph it's +/-150 minutes cycling. Those extra 20 minutes on the bike will do you more good than any number of segments, Z3/Z4 rides etc.

If you keep trying to push yourself like this you'll end up injured or dispirited, perhaps both and the journey may end before its really got started.

Thanks for your reply!

As far as the toe numbness, that has been sorted after sizing up my shoes. Took my bike fitter with me to the store and we realized my toes were rubbing in the toe box. My fault for ordering shoes online without testing them. I usually wear a size 12 in my regular tennis shoes (although I suspect I may need to go up at least half a size! I never really noticed but I think they also rub in the toe box, just never thought about it I suppose). Ended up going from a size 46 specialized shoe to a size 48 Shimano. I forget the model of the shoes but mostly a non issue now.

My 30 mile ride was over 3 hours elapsed time, 2hours 2 minutes moving time. I had a 100 calorie baggie of beef jerky after an hour and a snickers bar the next hour (roughly). I thought fueling was good. Do you think this amount of food is too much for the effort? I thought fueling was good/needed. I was craving something salty to the beef jerky seemed to hit the spot. Usually I am not hungry but thought it was better to over fuel than under fuel but ye likely I am overthinking it as I tend to do.

Several have mentioned my high heart rate. I wonder if my anxiety and vaping (not while on the bike but pretty much 24x7 off the bike) have anything to do with it. But yeah it also seems I am may also be over exerting myself. I thought pushing hard was part of the process but I likely am taking it too serious too soon and will try to go on a 30 mile ride as you have mentioned and be fresh at the end. That will be something! I am going to try it, but most days I can only fit in 15 miles (usually at zone 2) before work so may be a bit before I can get back to a longer ride.

 

[philipgonzales3]

This ^^^

Especially the last point. Just go for a nice bimble every day, maybe throw in a utility ride or two. Cycling should be enjoyable - barfing and pain definitely isn't.

Ah yes enjoyment! I will have to do my best to remember not to take myself too seriously. Sometimes I think I am training for the Tour De France or something when I started cycling because how fun, exciting, and carefree cycling made me feel. Thanks for the wise words!