I have started Zwifting after purchasing the Zwift ride frame and Kickr Core.
I have used the bike fit chart, provided by Zwift, to setup my bike, but I’ve been experiencing elbow pain in my right elbow after a few minutes of cycling. I do not experience the same pain in my left elbow.
I am 5’8, with a 5’4 armspan. I have tried moving the bikefit around these measurements to find that size that feels comfortable but I just can’t seem to nail it. It always feels like I’m pushing down quite hard on the bike with my hands, even when not meaning to (this also means I find myself frequently changing hand position).
I have seen in videos where people discuss bike setups that they can comfortably reach over the top of the zwift frame controls - this feels like a struggle to me, even when using the appropriate bike fit (according to Zwift).
I’m hoping someone can give me some advice on potential solutions and/or potential improvements to my own cycling, i.e. things that I can try or adapt to, in the hope of having a more comfortable ride.
Don’t ignore the saddle tilt - it plays a big part in how much weight support you do through your arms.
And yes, as said above, unless your a pro racer who needs to practice holding a real aero position - then being stretched out and low isn’t a factor in Zwift so adjust things so that you are sitting more upright. Typically that means once the saddle is set relative to the cranks for your leg length, bring the handlebars closer and higher.
I highly recommend a professional bike fit (not just some well-meaning guy in a bike shop with a plumb line). If you’re experiencing physical pain then investing in a proper bike fit will be money extremely well spent. Even if someone isn’t in pain, I’d still recommend it to minimise the risk of injuries and help efficiency and overall riding pleasure.
The other obvious none of us has mentioned is compare it to your outdoor bike if you have one and find that comfortable.
If so, use that as your starting template, but again I would say set the handlebars slightly higher and nearer. One thing people forget with indoor training is that you’re body is more static than cycling in real life. There are none of the micro rests stopping at road junctions, no rocking side to side, etc. It can all cause you to sit with your arms in the same position much longer than with normal cycling. So even if matching the most comfortable outdoor bike ever, you may want to ease the positioning a little.
One maybe unlikely-sounding place to look when you’re experiencing hand/arm issues on a bike is at your shoulders–particularly, are you riding with your shoulders bunched up and tense? If you are, make yourself relax your shoulders–sometimes you just have to tell yourself to do it, and it’s not a fit problem. That can make a significant difference.
Ulnar nerve compression is another common source of elbow pain in cyclists. It’s usually associated with some numbness of the pinky and ring fingers as well. It does make fitting adjustments more challenging because once it starts, it can take time to get back to a good state even after fit is corrected.
I did another cycle tonight (and on the 10th) after changing the distance between the bars and myself and the height of the handlebars. I didn’t move the saddle height for this cycle. I also put the saddle as straight as possible.
In total it was a 40km cycle. Usually, I get elbow pain after around 5 minutes (in the right elbow). However, in the last two cycles, after those adjustments the pain has not presented until 20-30 minutes. As such, I believe bringing it closer is helping, although I’m now at the closest the handlebars can be for the Zwift frame.
I try to relax my shoulders as best I can and ensure I’m not locking out my elbows. I find myself trying to adjust a lot still which puts pressure on my wrists (is my technique just awful?).
I haven’t experienced any numbness in my fingers thus far.
One thing I did change was the saddle position itself. I brought it forward to the max to try and reduce the distance further between the handlebars. Can this cause problems with my overall position leading to more pressure on the elbows?
I’ll go through the steps to ensure my saddle height is correct. I currently have it set to someone of 5’8 (my height) based upon the Zwift guide I received with the Zwift frame.
I think I may also raise the handlebars a little more, possibly? They’re currently slightly above the saddle height - could that remove further pressure?