Soreness after cycling/spin class

[MrsE]

Is it normal to be sore on your sides and in your neck after spin class? The area under each of my arms and running down my side and even around my rib cage is so sore this morning. I know it is normal to be sore from the saddle (and Holy mother, I am!) but I was not expecting my sides and neck to be bothering me this much.

Am I doing something wrong? Or is this normal? FWIW, until yesterday, other than a 15 minute workshop at the new crossfit/cycling/yoga place I haven't taken a cycling class in several years.

[joenali]

Perhaps it's your bike set up? Ask your instructor to help you set your bike up before your next class.

[MrsE]

Feb 2, 2014 10:37:16 GMT -5 joenali said:

Perhaps it's your bike set up? Ask your instructor to help you set your bike up before your next class.

I was hoping it would be so simple. I set it up exactly how I did at the workshop a couple weeks ago (we went over this in excruciating detail). Maybe I missed a piece and did something wrong?

[archaeominx]

I'd think it's the bike set-up too, I've never had my neck or sides ache after a class. Are you leaning really far over to reach the handlebars?

[archaeominx]

Ok, just saw that you were helped with the setup, are you hanging your head down a lot during the workout? Try rolling your neck around before and after (we do this as part of the warm-up/cool-down at the Y classes) maybe that will help loosen it up? Also, do some side to side twists while you are in the saddle before and after.

[trigal]

You also have to relax your upper body when riding/spinning. If you are tense, then I can imagine some soreness in the neck and under your arms. When riding, shake your arms out. Don't hold on for dear life - it's not giving you any benefit anyway. You also need to have a strong core for cycling, so it could be that part of it is your abdominals/obliques are being used in a different way than you are used to.

[joenali]

Also, you need to tighten your core during class, that might help.

[MrsE]

Feb 2, 2014 10:50:39 GMT -5 archaeominx said:

I'd think it's the bike set-up too, I've never had my neck or sides ache after a class. Are you leaning really far over to reach the handlebars?

Maybe. I don't know how far is too far. We also did some "jumps" so I don't know if maybe that would play a factor at all. I'll double check my set up with the instructor next time I go.

[MrsE]

Feb 2, 2014 10:52:27 GMT -5 archaeominx said:

Ok, just saw that you were helped with the setup, are you hanging your head down a lot during the workout? Try rolling your neck around before and after (we do this as part of the warm-up/cool-down at the Y classes) maybe that will help loosen it up? Also, do some side to side twists while you are in the saddle before and after.

I didn't even think of this! The instructor kept telling people to check their form and their knees. I must have been looking down quite a bit at my knees during the class.

ETA: To clarify, during the workshop a couple weeks ago I had help with my set up and recorded it so I would remember it. I didn't have help before yesterday's class, but uses the same set up I used for the workshop.

[MrsE]

Thanks everyone. These are great tips. I will ask the instructor for extra help next time to make sure everything is set up correctly, do some extra stretches, and keep my head up more.

In the meantime I am taking an unplanned rest day. There is no way I would survive intro to crossfit today and my elements course doesn't start until next week.

[katinthehat]

I get that way in my arms if it's been a while since I've done a group ride so if you were tense at all, it could certainly make you feel sore the day or two after

[Deleted]

In addition to tensing up, remember to keep your weight over your legs, and not put too much weight on the handlebars.

I hope you're feeling better.

[Deleted]

My instructor always tells us to make sure our hands 'float' on the bars, you're barely using them at all. When driving up for jumps, that should come from your legs. Keeping your core tight will also help, though it's hard to remember that the entire class. I focus on trying to not 'wiggle' my upper body and that makes me tighten my core.

[MrsE]

Thanks everyone! I'm feeling much better today. Hopefully I can nip this in the bud at my next class