You’ve trained your legs. You’ve tuned your bike. But there’s one area many cyclists overlook until it starts complaining: your neck.

Neck pain is one of the most common overuse injuries in cycling and ranks among the top three causes of neck injuries across both men’s and women’s sports. The good news? Many cycling-related neck issues can be prevented with the right preparation.

Why Does Cycling Stress Your Neck?

Unlike many sports, cycling puts your body in a forward-leaning position for hours at a time. While this aerodynamic position helps you ride efficiently, it also means your neck muscles are constantly working to hold your head up and keep your eyes on the road.

Over time, this can lead to:

• Neck stiffness or soreness
• Tight shoulders and upper back muscles
• Headaches
• Numbness or tingling in the arms or hands

How Can You Prevent Neck Pain Before Ride Day? Get your bike fit checked.

A proper bike fit can make a major difference in how your body handles long miles. Small adjustments to your handlebars, saddle position, reach, or riding posture can reduce unnecessary strain.

Strengthen your support system.

Your neck doesn’t work alone. A strong upper back, shoulders, and core help support your riding position and reduce fatigue.

Practice your race position.

Your body needs time to adapt to spending hours on the bike. Build up your longer rides gradually and pay attention to how your neck and shoulders feel throughout the ride—not just afterward.

Don’t ignore warning signs.

Pain, numbness, tingling, or weakness are signals worth addressing before race day. A sports medicine professional or physical therapist can help identify issues and provide exercises or adjustments to keep you riding comfortably.

Before You Line Up at the Start

The Denver Century Ride is a test of endurance—not a test of how much discomfort you can tolerate. Taking time before race day to evaluate your bike fit, mobility, and strength can help you stay comfortable through every mile.

Your legs may get tired, but your neck doesn’t have to be the reason you slow down. Ride smart, prepare early, and keep your eyes on the finish line.

At CommonSpirit Health, our Sports Medicine specialists and services are dedicated to getting you ready for race day. Visit

mountain.commonspirit.org to find an expert near you!