Common Issues & Solutions

Road-cycling can be strenuous on the body, with many hours performing a repetitive action. As such, issues can occur, causing discomfort and even pain.

If you have followed the previous advice about bike-fitting in this chapter, and still having issues - we highly recommend arranging an appointment with a professional bike-fitter or physiotherapist. It can be that your individual set-up or body has a specific feature that is hard to identify. This is what bike-fitters train in and their experience can be invaluable for relieving discomfort whilst cycling.

That being said, below is a list of common issues experienced by road-cyclists, sorted by body area, along with potential causes and solutions.

1. Feet & Ankles

Issue: Numbness or Tingling in Feet

Likely Causes: 

• Tight shoes
• Poor cleat positioning
• Poor foot support
• Excessive foot twisting

Possible Solutions:

• Look for shoes for your foot width and with stiffer soles.
• Ensure cleats are positioned correctly and move them back if possible.
• Use supportive insoles to distribute pressure more evenly.
• Look at the Q-Factor of your bike and if suitable for your stance.

Issue: Ankle Pain

Likely Causes:

• Incorrect saddle height
• Excessive float in cleats
• Unnatural foot position in pedals

Possible Solutions:

• Using the creep up method, re-adjust saddle height to find point of appropriate leg extension (where the leg movement feels smooth, rather than choppy).
• Check cleat position and float to avoid excessive lateral movement.
• Look at the Q-Factor of your bike and if suitable for your stance.
• Look at foot specific support in shoes, be it insoles or seeking advice for shims.

2. Knees

Issue: Pain in the Front of the Knee (Patellar Pain)

Likely Causes:

• Saddle too low
• Excessive crank-arm length
• Improper cleat position

Possible Solutions:

• Raise the saddle slightly to improve leg extension.
• Check crank-arm length to ensure it suits your leg proportions.
• Move cleats backward slightly to reduce strain on the knees.

Issue: Pain on the Outside of the Knee (IT Band Syndrome)

Likely Causes:

• Saddle too high
• Cleats positioned too far inward
• Excessive knee movement

Possible Solutions:

• Lower saddle incrementally to find point of appropriate leg extension (where the leg movement feels smooth, rather than choppy).
• Adjust cleats to allow a more natural knee tracking (inward/outward).
  
• Put saddle tilt to 0° and re-set saddle setback taking care with aligning front knee with pedal axle when in 3 o'clock position of stroke.

Issue: Pain on the Inside of the Knee

Likely Causes:

• Cleats too far outward
• Excessive inward knee movement

Possible Solutions:

• Adjust cleats inward to align knee movement.
• Check saddle position to ensure even weight distribution.

3. Hips & Saddle Area

Issue: Saddle Sores or Chafing

Likely Causes:

• Incorrect saddle height
• Incorrect reach
• Sitting on nose of saddle

Possible Solutions:

• Saddle sores often occur on one side, from imbalances from a slightly stronger or longer leg, and identifying this before making adjustments is important
  • Adjust saddle down if sores on weaker/shorter leg
  • Adjust saddle up if sores on stronger/longer leg
• Re-set saddle setback and tilt for better weight distribution.
• Look at reach and if you are moving to nose of seat to compensate a reach that is too long.
  • Explore shorter stem options or tilting handlebars if this is case.
• If problem persists, you can explore a new saddle that fits your sit-bone width better, but most sores are caused from position on the saddle.

Issue: Hip Pain

Likely Causes:

• Saddle too high
• Handlebars too low
• Improper saddle tilt
• Poor flexibility
• Incorrect Q-Factor

Possible Solutions:

• Lower the saddle slightly to avoid hip rocking.
• Raise handlebars to relieve tension in hips.
• Ensure saddle tilt is neutral.
• Incorporate stretching before and after cycling.
• Adjust Q-Factor to better match your resting foot stance.

4. Back & Arms

Issue: Lower Back Pain

Likely Causes:

• Incorrect saddle height
• Excessive reach to handlebars
• Poor core strength

Possible Solutions:

• Adjust saddle height to prevent excessive flexion.
• Shorten stem or adjust handlebar height for a more comfortable reach.
• Strengthen core muscles to improve riding posture.

Issue: Upper Back, Shoulder & Neck Pain

Likely Causes:

• Handlebars too low
• Excessive reach
• Poor posture

Possible Solutions:

• Raise handlebars or shorten the stem to reduce strain.
• Ensure shoulders are relaxed and you can breathe well on the bike.
• Regularly stretch neck and shoulder muscles.

Issue: Elbow Pain

Likely Causes:

• Overextension of arms
• Locked elbows

Possible Solutions:

• Keep a slight bend in the elbows to absorb road vibrations.
• Check handlebar reach to ensure a relaxed arm position.
• Frequently change hand position on rides to avoid prolonged pressure on nerves.
  

Issue: Numb Hands or Wrist Pain

Likely Causes:

• Too much weight on hands
• Improper handlebar positioning
• Over-exerted lever grip

Possible Solutions:

• Adjust handlebar height or stem length to reduce wrist pressure.
• Aim to move more weight into bent elbows.
• Rotate handlebars slightly to improve grip comfort.
• Adjust brake lever reach.
• Use padded bar tape or gloves to reduce pressure on joints.
  

5. General Fatigue & Discomfort

Issue: Leg Fatigue or Lack of Power

Likely Causes:

• Incorrect saddle height
• Incorrect shoe set-up

Possible Solutions:

• Re-set saddle height using creep method to find point of appropriate leg extension (where the leg movement feels smooth, rather than choppy).
• Look at saddle tilt and setback, looking for more neutral positions
• Ensure good cleat position and power transfer in pedals

Issue: Overall Fatigue or Muscle Soreness

Likely Causes:

• Too aggressive or poor fit
• Inefficient peddling
• Lack of conditioning

Possible Solutions:

• Re-fit your bike to focus more comfort
• Look for a smooth, circular pedalling motion.
• Gradually increase training volume to build endurance.
• Ensure proper hydration and nutrition before and during rides.
• Adjust style and targets based on conditions and fitness.
  • Remember that you don't have to ride fast to enjoy road-cycling!

Final Thoughts

A proper bike fit is a continuous process that requires fine-tuning over time. Regularly check for discomfort and make gradual adjustments - optimum fit will change as your ability changes. Addressing these common issues proactively will help you ride further, faster, and with greater enjoyment!

If any discomfort or pain is persistent, please seek professional guidance.

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