How To Avoid Numb Hands On All Cycle Rides

[@laurajenkins7438]

Coach, this literally solved my problem. I thought my reach was too far. I had too wide a bar and it was rolled too far back.

[@menaceP875]

If your hands go numb, get checked for thoracic outlet syndrome. I have this problem and it's caused a blood clot from my elbow to my chest. Please get this checked as a matter of priority so you don't go through 2 years of pain waiting for an operation like I did.

[@coolkel1971]

Thanks I got advice to wiggle my hands and have been doing this for the last year did work and ease the numbness slightly till I could feel my controls. Overstretching the nerve I will pay heed tomorrow and experiment.

[@BulletproofCycling]

Good stuff!

[@grahambowes756]

Great explanation. My Orbea bike came with 40cm bars. Bike fit established that 38cm is what would work best. Recently fitted and they work a treat. My BMC gravel bike was even worse, 42cm, so I’m tempted to put the 40cm as they may be OK on that bike type.

[@AnnaCentauri]

I worked at an Olympic program in Asia. My boss was a Brit. Very similar coaching techniques, but completely different sport. Good stuff. Smart coach. Pay attention, you might learn something

[@BulletproofCycling]

Thanks for sharing! 👍

[@MattHartwell88]

Fantastic explanation! Everything made perfect sense - Thank you!

[@iwontreplybacklol7481]

Havent ridden in many many years and just getting back into it. After analyzing myself why my hands are numb, I realized that my thoracic spine is very stiff and so even though the bike fits my reach, I have to rotate my pelvis too much to reach and I cant lock my sit bones to the seat correctly. The aha moment was when I was looking at all the pro riders and how arched their thoracic spine is and how they keep their pelvis as vertical as possible. When looking at my reflction in windows of stores as I am riding my back was straight as a board and my hands were going numb. As soon as I started really consciously bending my thoracic spine and trying to keep my pelvis more vertical, I could feel the difference. Looks like I have a gaggle of thoracic motion exercises and foam rolling to do now morning and night. I also switched to a more narrow seat width with way less padding, much easier to lock in my sit bones with no pain/undue pressure on my soft tissues. Its weird, you would think lots of padding would solve pain/pressures but it only made it worse for me as well as made me unstable on the seat to put down power.

[@JustinBennettSFS]

Love your explanation regarding numb hands on road bikes. Now what about mountain bikes? The handle bars are so wide for a reason, surely one wouldnt cut them down into the 40s would they?

[@elizabethpoley6882]

O.k., but my bike has flat bars (back injury). How about using Redshift Shockstop Suspension Stem or Cane Creek eeSilk Suspension Stem to help absorb the vibrations? Manon, formerly of GCN, used the Redshift during a gravel race. She said it helped. I use my Specialized Roubaix bike as an All-Rounder.

[@pierrerivard4884]

Very nice!

[@dan82505]

Thanks!

[@BulletproofCycling]

Thank you 🙏

[@ianlainchbury]

Sometimes I find road surface doesn't help too! Saddle fore/aft too.

[@GT-sc5sk]

Depends on tire size, pressure, bar tape, bar design (flat or round) gel pads, gloves..this can make difference My setup: 28 tires, latex tube, 5 bar pressure, flat bar, gel pad 2 layers, extra thick bar tape 3mm) ..and bodybuilding hand gloves with extra thick (1cm) pollster…my hands are 2,5 cm protected with that…I see no reason why should I have unnecessary pain especially on long rides 2-4 h..and this setup does not look bad at all

[@BulletproofCycling]

Very true!

[@ianlainchbury]

@KineticCoach Love the videos, and sense of humour :)

[@barriobarranco]

I tried that rotating the bars to bring the hoods back, bloody awful.... Also being 1m70cm and with an 83cm inseam I've not only got a short body but a fat one too, double trouble.... I need the stack of a "M/L" bike with the reach of an "XS"..... I put a top tube bag on the bike attached to the steerer to hide the shame of excess spacers and it not being slammed....top tube bag is full of sweeties so that's not helping either. Considering a carbon bike and I've seriously started studying womens frame geometry as some of them seem to cater for long legs, short torsos and higher head tubes than the "heid doon, erse up" blokes frames.... (and come with fashionable 38cm bars like the pros use, with the STI's turned in even further lol)

[@BulletproofCycling]

I hope you get things sorted

[@mejdrichj]

Coach, are you calling me fat? (Hahahahahahahahah!)

[@BulletproofCycling]

No - overly muscular 😂👍

[@wenschobert]

Hey Coach, thanks for your videos - I learned so much from you already and improved my riding quite a lot thorugh it. Still I'm having one issue I can't seem to get over. My daugher (7yo) loves cycling and seems to bring quite some talent to the races. Yet I'm really concerned about her bike fit. Until now she's just not able to ride in the hoods since she cant squeeze the brakes hard enough - so she's constantly riding in the drops. Doesn't matter to her - but still, every time I see her I realize that her bars are to wide... I just can't see myself putting anything smaller than a 38 handlebar on her bike (because I'm afraid she couldn't control the bike anymore if it becomes to twitchy), even if her shoulders are not even 30cm wide (yet)... I would love to here your take on how to fit a kids road race bike (weekly, since they are growing so fast).

[@BulletproofCycling]

Thanks for this. It’s complex and something I’ll mention in my Skool community as it’s proving a popular topic

[@dejanilic7813]

Hi. Your videos are great. Thank you. I drive drum bike and my arms are 2cm narrower than my hands position. I am in doubt does 2cm fitting could make significant difference.

[@jahjachu]

And what about saddle position? l've been fighting with numb hands since long time and changes on the handlebar or hoods does not help thach much. If your saddle is set too much forward your weight balance will be shifted toward front of the bike. So in the end your wrist will be still compressed because of holding weight. Especially if someone has bit bigger upper torso.

[@BulletproofCycling]

Yep, saddle position will change loading. Just make small adjustments and experiment 👍

[@andriivaskovets5438]

I’m going to compare my current 42 bar vs 40 which is coming! Wonder if it makes a difference;)

[@jaimelopez8539]

Thank you very much for your help, I love yours videos. I'd like to asked you if your handlebar on the video it's more narrow to the hooks level than the drops. Jimmy

[@BulletproofCycling]

Flared - yeh Jimmy - 420 and 400 👍👍

[@jaimelopez8539]

@@BulletproofCycling I thanks you very much for your answer, my Coach.

[@p49N]

Ok Scotty. Great, great, great video. However one thing left me hanging a wee bit. I've switched all my bikes to 40s, and no pain at all. All thanks to my PT who also does a wonderful warm fit with follow ups. Never been comfortable in the drops. I'm 183cm, 85pbh, ride a 56 with 79 bb to saddle top, Tarmac and a Helium both with 100 stem. Now when I get on a 54, using same measurements, I fatigue much sooner, hipjoints hurt, but the drops somehow feel closer. Do you think I'm a 54 but should have adventure taller head tube? Ian Macphail in Canada

[@redauwg911]

hipjoints hurt🤔have you tried a smaller crank length

[@BulletproofCycling]

Thanks Ian. Your leg length is unique to you and can’t be compared to people the same height. I talk about limb metrics in lots of videos. Sounds like you have long legs and shorter torso. This would mean the reach feels ok on 54 but your hip angle has changed? It may just be some tiny tweaks to saddle fore/aft but I can’t really give precise info

[@p49N]

@@redauwg911 I have tried 170s and never 165, my normals are 172.5. I have found the hip pain only occurs when I jump on 54 cm frames, but on my 56 the172.5s seems to not be a problem. No pain. I will definitely put that at the top once I figure out a frame size.

[@DISCOhooch]

My friend ride 36cm bar 2 years ago. In 2023 42 cm, and hands still numb.

[@BulletproofCycling]

Must be other issues. I hope he gets it sorted

[@DISCOhooch]

@@BulletproofCycling we are changed hoods position, like 10 time. And still cant find the solution. I think this problem coming from shoulder.

[@florianvanbondoc3539]

can't like, i am holding onto my wallet😂😂😂

[@IAmRetail]

I'm wondering if you know of any that have a herniated disk that flares up when riding long or aggressive hill climbing. Any ideas on ride positions, or exercises to help? It's been a problem for me!

[@BulletproofCycling]

Sorry to hear that. I can’t really recommend riding with such a problem. I know riders who have physical therapy and eased disc pain without surgery. Try and seek out a good therapist!

[@iamtotie]

Hi, I do have herniated disk, I had my mri scan before give it to the doctor ans recommended to have surgery. Doctor even said that I only have 1hr bike ride. I did not go with the surgery, because I feel that is even worst. I seaech online (Physical theraphist) suggesting what better ways to do. I can say I'm better now because I can ride 300kms (audax) 25kph average speed for 12 hrs ride. Ping me, maybe I can shed some of the exercise I did.

[@IAmRetail]

Oh wow, yeah I did PT and that helped, I forgot all the strength exercises and stretches now. Looking for more advice?

[@VictorElGreco]

One of my road bikes came with the hoods pointing straight up! Needless to say, my wrists get numb after even short rides. 😬 If I flatten them out a bit by rolling them more to the *front* of the bars, should I also get a shorter stem?

[@BulletproofCycling]

Probably if you struggle to reach. Do the straight arm drill I share in the reach videos I share.

[@remkooudeelferink3017]

Quick question, i got Sometimes numb hands, and very often neck pain after a longer ride (1-2h and longer). My local bikeshop told me that I need to sit more upright and to prevent neck problems. But i also want to go fast, and i seems to be flexibel enough to sit more aero. riding at the lower bars gives me a lot of pressure and the hands and my neck cramps up. Is this fixable with a bikefit? Or should I look for a more endurence bike? Im from the netherlands, not able to come to your studio 😊 And Maybe an idea for a future video, how to find a good bikefitter?? Things to check or ask to determine he knows what he is doing?

[@farghom]

what about on MTB?

[@PrescottHome]

Get a recumbent.

[@gregkane8635]

Aye I’m just fat then….. lol

[@BulletproofCycling]

You can fix that 👍👍👍

[@gregkane8635]

@@BulletproofCycling working on it :) 42, diabetic (type 2) maybe need to get a muzzle ;)

[@darrenbarlow5759]

Carrying my partner over the threshold made my bank account go numb coach 😂

[@BulletproofCycling]

😂😂😂😂😂😂😂😂👍

[@shred3005]

What about gravel bike drop bars? They are wider for control on mixed surfaces but people are using these for touring and Bikepacking - long days in the saddle. I agree entirely with what you’re saying here - after riding flat and drop bar bikes for many many years I worked most of this out for comfort but then go and get a gravel bike for gravel and bike touring and the bars are perhaps wider than is best for comfort. I get hand issues on a flat bar bike within 5km but I can ride my road bike with 42cm bars all day in comfort

[@kamec2343]

Is this method also working on moutain bike handlebars?

[@GT-sc5sk]

Yes, additionally many mtb riders don’t have ergonomic bars/handlers (crock or gel) and are reduced just to one position,. I had more pain on mtb riding 50km as riding roadbike 100km

[@BulletproofCycling]

👍👍👍

[@redauwg911]

thank you for the video for me it was the gloves were too tight

[@BulletproofCycling]

Glad I could help

[@imantssvarcs91]

Another problem is that is very hard to get narrow bars. even 40cm ones are rare!

[@BulletproofCycling]

Very true

[@dejanilic7813]

Hi. Your videos are great. Thank you. I drive drum bike and my arms are 2cm narrower than my hands position. I am in doubt does 2cm fitting could make significant difference.

[@dejanilic7813]

I made precise measure few mins ago. Actually arms are 5cm narrower 😢.

[@ck_426hemi]

Great tips, coach! Thank you!

[@BulletproofCycling]

My pleasure!

[@Rafael-vu2xn]

Should I call numb fingers numbers?

[@BulletproofCycling]

Not sure I understand

[@АнтонАлексеенко-р1у]

Hey coach, what is that monstrosity lying on a shelf during the intro? Where can I get one?

[@BulletproofCycling]

Not sure what you mean - lots of weird shit in studio 😂👍

[@АнтонАлексеенко-р1у]

@@BulletproofCycling the fluffy threeeyed thing

[@IAmRetail]

Thanks!!

[@BulletproofCycling]

No problem!

[@cyclingonplants7444]

Hi Coach 🤗 This video was spot on. I'm a tall thin woman who needed a men's size 54 bike but the handlebars were way too wide. I had a bike fit and switched to 38cm bars. This made a huge difference and increased my comfort level so much that I rarely go for rides that are under 80km now. WooHoo!

[@BulletproofCycling]

Glad it was helpful!

[@juliangreenwood528]

Thank you for this, I took delivery of a new bike on Monday and am just setting it up. I experienced numb hands doing the Help for Heroes Big Battlefield Bike Ride in June and put it down to how long I was cycling each day (I am very much a novice!). I was changing hand positioning every so often to alleviate the numbness. I will certainly take note of this in my set up as I continue my learning journey and prepare for next year’s Ride.

[@Cycleplayer117]

What about bumpy roads?

[@JP-om3ou]

Hey coach, question for you! Do we need disc brakes for road bikes?

[@АнтонАлексеенко-р1у]

Yes

[@redauwg911]

not in England only if you live in Switzerland

[@BulletproofCycling]

Of course not but you’ll struggle to buy a new bike without them! Ps You only need a front brake anyway 😂👍👍👍

[@JP-om3ou]

@@BulletproofCycling thanks coach, my mates were making fun of me for riding rim brake!

[@GT-sc5sk]

@@JP-om3ou change the mates :)

[@Rafael-vu2xn]

I start getting numb fingies after 100k or so. Probably due to lack of core strenght and leg fatigue I start putting more weight on the hands. Edit: also I'm fucking fat

[@GT-sc5sk]

That’s ok..what can help (beside of loosing weight) are gel pads, additional bar tape and hand gloves for bodybuilding (extra thick pollster)

[@BulletproofCycling]

You’ll fix the weight with those distances 👍👍👍

[@biggaywizard]

I've seen this issue with mountain bikers, they're so attached to this ultra wide bar configuration that they create problems with fitment. I'm always telling people to cut down their bars to fit their shoulder width and riding style.