Ever wonder why you have so much tension in the shoulder and upper back area when you ride.
Well your handlebar width may be the culprit!!
Cyclists who are riding handlebars that are too wide for them typically ride with their wrists turned in.
Riding with your wrists turned in forces your elbows outward, causing in a lot of cases, STIFF arms and your shoulders to roll forward. This causes tension between the shoulder blades.
Most bikes coming from Manufacturers these days have a specific width of handlebar for each frame size.
For Example a size 52 cm frame will typically come with a 40 cm bar, a 54 -56 cm frames will come with a 42 cm bar and sizes 58 cm and over will come with a 44 cm bar.
There is no rhyme or reason why this is the case, Everyone just assumes that if you need a bigger frame, you probably are a larger person and therefore need wider bars
The only problem with this reasoning is that I have fit people on size 60 cm frames who have shoulders narrower than people who need a 54 cm frame. There are all kinds of body types out there!!
So, How do we determine the proper size for you
First have someone measure your shoulder width. When you measure do not measure from the outside of one shoulder to the other. Where you want to measure from is what is called the A/C joint. This spot on your shoulder is where your Acromium and Clavicle meet and there is usually a little bump at the union.
Everyone is different in the location of their A/C joints, some are in 2 inches from the outside of their shoulders and some are located right near the outside of the shoulder.
Anyway, this is where you take the measurement from ie from A/C joint to A/C joint.
This measurement could end up being several cm's narrower than your outside shoulder to shoulder width.
This is approximately the width of the handlebars that you need.(with some exceptions)
Here is an exercise for you,
Get on your bike in front of a mirror, and get in to your regular riding position on the shifters.
Look in the mirror
Are your wrists turned inward,? If they are, straighten them out so that your wrists are neutral, similar to when you are shaking someones hand, Now look in the mirror again. Are your hands in line with your shoulders or are they way outside your shoulder line.?
Now roll your wrists back in to your usual position, Are they now more in line with your shoulders?
If they are, this is your bodies unconscious way of telling you it wants narrower handlebars.
Proper handlebar width allows you to keep your elbows inward and down, resulting in relaxed shoulders and a natural elbow bend that will absorb shock.
Keeping your wrists neutral will also help the hand numbness that I am sure most of you are experiencing
This important point is just one small portion of what a complete professional bike fit can do, to make you more comfortable and powerful on the bike.
Great Cycling
Scott
CERTIFIED PROFESSIONAL BIKE FITTING SERVICES AND BIOMETRIC ANALYSIS