As A Triathlete, How Do I Avoid Neck Pain When Riding My TT Bike?

Written by:
Dr. Lisa Ochman

As any triathlete knows, riding a Time Trial (TT) bike is not the most comfortable position to maintain for 5, 10, 56, 112 miles or more. First and foremost, please get a good fit from a highly regarded certified bike fitter. Fitters can get certified through a variety of organizations such as: International Bike Fitting Institute, Retul, Wobble-Naught, FIST, etc. It is easy to get lost in a sea of bike fitters, so find a fitter affiliated with a local tri club or cycling team where you can ask around about the fitters expertise & experience. Creating a team of a PT, coach, and bike fitter is the ideal scenario for injury prevention.

As you embark into the longer distance triathlon world, you may want to consider working on strengthening and ranging your neck and shoulders to prevent injury and improve performance. I recommend the exercises demonstrated in the videos below to be performed 2-3 days/week or more, for a definitive return on investment. Work on controlling each of the following exercises in a pain free manner for 1-2 minutes per exercise.

After you do these 3 stability exercises, it's always good to end with some pectoralis stretches performed on a foam roller as follows:

Please remember that triathlons are both mentally and physically challenging. Accomplishing your triathlon goals is a level of personal satisfaction that is sometimes hard to rival. It takes an entire system to get through races successfully. If you are interested in a pre or post season evaluation or if you are currently battling an injury, please call us at Activcore to schedule your evaluation today. 

You can learn more about this topic by visiting our Triathlete page.

Disclaimer:  The views expressed in this article are based on the opinion of the author, unless otherwise noted, and should not be taken as personal medical advice. The information provided is intended to help readers make their own informed health and wellness decisions.

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Dr. Lisa Ochman

Physical Therapist | Doctor of Physical Therapy
Lisa Ochman is a Doctor of Physical Therapy (DPT) who specializes in lymphedema, parkinsons, and general orthopedics with a focus on runners and triathletes. She works at Activcore in Princeton, New Jersey, located just 2 miles from Princeton University. As a 4-time ironman triathlete, Lisa has a special interest in treating athletes. She also has a passion for helping people with lymphedema (swelling in the head, neck, and/or limbs typically after cancer, surgery, or injury) as well as those suffering from parkinson's disease.
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