When you say, "Level" the bike, you mean, "Plumb," which describes side to side. Level would be front to back

oops youtube sent me here, but you aren't on a bike. Look - I have normal length legs, I've slammed the stem, I'm in the drops, I think my arms are normal length, but by my back is not flat like on the videos, I'm angled upwards. What the heck does it take to be aero, nobody explains and your video is about something else. bike is a ridley noah..maybe the wrong bike, but i bought it at 54cm, I could arguably ride a 55cm, but anyway.....whatever could it be?

I have problems with my shoulders (bursitis) such that I can’t do the side planks, which causes pain. Is there an alternative to this exercise that I can do that won’t irritate my shoulders ? Thank you

Based on professional fitter advice, you should increase your Q angle for medial knee pain. Meaning, widening your stance not narrowing. You do this by moving your cleats to the inside of your foot. Do some research with the European bike fitters. Not the “Cycling Doc.”

Thanks so much for creating this content - would love to see an upper body variation of this video too!

Too bad KZfaq does not promote quality content like this…

Dickprint

I have pain on the inside of my knee with stairs and walking after my previous mountainbike ride last year. Been riding 3-4 times per week on racing bike and mountainbike, and replace my shoes and cleats for the first time in 4 years for the mountainbike. Because my shoe was rubbing the cranks sometimes.. i decided to put the cleat as far as possible to the inner part of the shoe (putting my feet as far away from each other and the cranks as possible with the shoes). Also riding with eggbeater cleats which have a lot of float. Could this potentially caused the problem, because there is more tension this way on the inner side of the knee?

hey great video. just a quick question ive been having inner knee pain since i was about 10 years old. i can still ride but i am quit a lot slower as i have to walk up hills as my inner knee pain becomes to bad when i go up hill. do you happen top have any exercises which could help

Hi, If I want to put these exercises along with the core workouts as part of my routine how many times a week should I do them? I have the same question for core strength workouts. I train for 5 days a week on the bike and have 2 gym session, I can fit these in the evening everyday comfortably for 30 min. I wanted to know what would be a recommended amount so I don't overdo it.

Ridiculous

Thank Christ I found you.

Great video thanks. Just wondering should I be doing S&C also or just focus on cycling? Age 57.

Chiropractors are not doctors

I ride pain free but I also gave up on diamond frame bikes! I ride a recumbent now and would never consider going back. I have speed and comfort whereas the diamond frame only gave me speed. BTW lots of negatives being stated about recumbents by people who have not ridden a recumbent . 3:33 look at what he says and look at what he has to do to see? I do not have to hold my head up anymore , or have body weight on my hands and arms, or sit on 6 square inches of saddle ! Bacchetta Giro A20 and I lead rides with it . Life is too short not to ride in comfort.

Thank you!

Excited I found this channel! Been doing these exercises to help me get comfortable with clip on aero bars. I did a short 30 min ride after the video and have had no back or neck pain since! Will have to build up time with the clip ons, but this seems promising! Thanks!

I saw this last night after my knee pain came back. After watching, I stretched GM before and after sleep. I increased saddle height two mm and started by standing up in the pedals. And did two extra stretches today. This has eliminated four months of minor pain in just one day. Thanks❤

This was very helpful. Thank you!

May I ask, as a chiro that sees a lot of cyclists and being one yourself, is it possible if someone is consciences about this and proactive doing these stretches and exercises, to undo ALL the negative effects of cycling and maintain a healthy structure?

4:23 so casual

This is a godsend🙏

I have had upper chronic back pain prior to cycling. Now I notice it's returning the next day after a long ride. But I couldn't feel the pain during cycling.

Thank you for making these videos. I’m a cyclist and lift kettlebells. I was looking for information like this to send to a friend. This is perfect. One really important bit of constructive criticism, especially since you made this content for others…please take a look at your Kettlebell Swing. I know you are working with a light bell, and it’s probably a little challenging trying to make a video at the same time, but the timing of the bell descending towards you and when you initiate your hinge is quite a bit off. As I’m sure you can appreciate, it is so easy to hurt your back when form is off. Ballistic movements can be really challenging to time perfectly, yet can lead to injury very easily. Ideally, your spine should not round while the kettlebell is in your hands. As the bell starts to fall toward your body, you should let your arms and hands “reconnect” with your body, almost like you were going to hit yourself in the groin, before you begin to hinge. If you hinge too early, the weight will put undue stress on your lumbar spine. Hinging too early would be like doing a deadlift with the weight too far in front of your body…it would create tremendous strain. I hope this helps. It’s okay if you disagree. I only mean this in the sprint of helpfulness. Admittedly, I am not a doctor or personal trainer or of any expertise. I have hurt myself having this same issue of form and just don’t want to see anyone else get hurt. Otherwise, this information is fantastic, and I appreciate you having taking your personal time to create something to help other people. Happy riding! David

Feel like this video will help me get used to my slammed stem 😅 Thank you!

Very confused about which way to move the cleat with your commentary vs text. Instructions not clear, now doing the hokey cokey

I wish you still did these videos. I need flexibility videos like this. :)

I Get this pain every ride… after 45-50mins… i can stop and relief the pain and start again and stop again after 15-20mins.. I never get this pain when on trainer (Zwift) on the same bike…. 😢

Thank you for those videos. They really helped me a lot in my understanding. Greets from Vienna!

how did you fix your problem with the nerve then?

I know this sounds stupid, but I love race bikes even though I sit in the office a lot, and I like to ride aero and fast... a relaxed endurance race bike is just not for me. I work at an online bike shop and I've been riding road bikes for 9 years and most of that time purebred race bikes like the Trek 5500 OCLV 120 or Merida Scultura and now I'm ordering the new 2022 Allez Sprint frameset.... and I don't want to end up with 4 cm spacers under the stem.

Hey man . Thanks for the video. How did you find out it was a nerve problem ? Any Specific test for that? Best Andreas 🚴🏾‍♂️

Thank you doc!

Awesome video Cycling Doc. I'm glad my colleague Jonathan B told me about you. I've been away from the bike for a while, and had been thinking of a fit soon. Will contact you. Cheers.

I am doing a 2300km 3week long cycling expedition in the north of Norway in 5 days. I am very nervous cause the inner kneepain I am been strugling with. Your advice helped me before. Hope it will help know aswell.

Great video. Thanks Doc.

excited to try this. Thank you Doc.

In my experience my biggest issue is that when I try to get into an Aero position and get my arms to those 90 degrees is that my arm muscles get sore quickly

Excited to try this. Good thing to try while watching Paris - Roubaix :)

I have pain on my neck and upper back. My traps and neck muscle becomes weak. I think this is due to cycling for almost 1 year with a big frame for me(5'7) but my gravel bike ST 54, TT 56. Pain in both side of my neck, shoulder, scapula and in the rotator area. I want to try your strengthening exercise.

I'm trying the first quads stretch but I'm feeling more pain.

thank you for sharing this info. God bless. ride safe

Just want to say thank you as I have the exact medial knee pain on my right knee. After moving the cleat towards outside of the shoe the sharp pain stopped. Although I still have some dull pain/discomfort but it's 10 x better than before. I'll try those strength/activation exercises and hopefully the pain goes away for ever!

Hey just wanted to say thanks for video, it help relieved my left upper back pain. It was more of a nerve type pain coming over the left shoulder. I have a S22i NordicTrack bike and yes my fit to the bars was too low and far. Change that, but more impressive was the first exercise with one arm behind the back that took away that pain that not even meds could. Within 2 days I was cycling without discomfort.👍👍🚴🚴

i want to strengthen my core so i can ride low stack bikes, i got long legs and feels stuck with limited options

Wow, i wonder why you have so little subs. Your videos worth so much more than just a couple views. Subbed.

The video you mentioned near the start if your unable to do this, I can’t find it. Can you send me the link please?

I use resistance bands as well I do mcgill big 3 I suffered ITB sybdrome for years thanks to youtube I found the exercises for glutmed to prevent it from happening again other exercises i do are single leg rdl bulgarian squats lunges touch down squat reference: squat university

Thanks for posting. Great video with clear explanations.

Great tips - thanks!