Chafed bums or disaster settings: There is almost nothing that Fahrtwind boss Peter Brodschelm has not experienced while guiding. The Upper Bavarian has crossed the Alps more than 100 times in the last 25 years. We asked him what can be done about the most common complaints. This is what the expert says:
THE DIVISION
In the event of pressure pain or chafed areas, the saddle becomes a nail board. In principle, prevention is better than treatment. The first thing to do is to change the saddle height and position. It often chafes because you are sitting too high. This can be remedied by tilting the saddle nose slightly downwards or pushing the saddle forwards or backwards a little. Just experiment a little. If necessary, you can also swap saddles in a group. I also always have several sample packs of seat cream with me. For chafing, I have relied on Regenaplex Haut-Fluid W for 25 years.
THE KNEE
Muscular imbalances and an incorrect riding position can put pressure on the knee joint pedal by pedal and can lead to sharp pain. I have found that it is often due to an incorrect sitting position or incorrectly adjusted pedal plates. Typically, the saddle is set too low or you are sitting too far forwards. However, I quickly realise this when riding in a group. Many people also have their cleats mounted too far forwards, or in such a way that they are pedalling with knock knees. The pain then comes from the overload caused by pedalling, but usually only after 3-4 days. I look at this with the participants and change the position if necessary. I also prescribe collective stretching of the quadriceps for my group.
THE BACK / NECK
The bent position on the bike in combination with the unusually heavy rucksack can cause tension and back pain. Neck pain is common, but you quickly get used to the unnatural position. By the third or fourth day, the pinching in the neck is usually gone. However, you should check that your rucksack is not too high. Even more often, the lower back hurts when crossing the Alps. This is rarely due to the rucksack, but to shortened hip flexor muscles (especially the iliopsoas). Regular stretching during the tour can help here, during breaks in between and in the evening. If the sacroiliac joint is also blocked, it should be mobilised. A warming cream can also alleviate the pain. My tip: test-fill your rucksack when you buy it and make sure that a lot of weight is on your hips, especially with Transalp models.
THE FEET
Burning soles or pressure pain on the outside of the foot often only occur after several hours in the saddle. When it comes to foot pain, a distinction must be made between flat pedal riders and bikers with clipless pedals. People with flat pedals rarely complain of pain. Clickie riders, on the other hand, often suffer from burning feet. The cleats are often mounted very far forwards. To reduce the pressure on the forefoot, you can push the cleats further back towards the midfoot. If you have pain on the outside, it can help to screw the cleats further inwards. The most important thing, however, is to wear more comfortable shoes for long rides and to break them in well beforehand.
THE HANDS
As soon as your fingers fall asleep, you should react and optimise your bike settings. High pressure on the wrists or a backpack chest strap that is adjusted too high and tight can be the cause. It is usually the pressure on the ulnar nerve that causes discomfort. A lot can be achieved by adjusting your sitting position. Firstly, I would adjust the handlebars so that the wrist is as straight as possible. To take pressure off your hands, it can also be useful to put spacers under the stem. You should also check the saddle position: If the nose is pointing downwards, this increases the pressure on the hands. It can also help to stretch the chest muscles. As a last option, you can swap hand grips with someone else in the group.
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