Training & Nutrition - Pre-ride warmup
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What is a good warm up? Are ther specific streches or routines to use to keep leg lockup at bay? It seems that I only ride a couple miles before my legs start burning.
I drink some water before I ride, and stretch afterwards. Stretching before doesn't really help much as far as injury prevention and I seem to tire faster if I stretch first. Usually if my legs start to burn I either stand up and coast for a couple seconds and switch to an easier gear.
06-28-06, 06:30 PM
I don't do anything to warm up and never stretch before a ride, and almost all of my rides are at 5:30AM right out of bed. However, the first 3 or 4 miles I spin VERY easy. I leave my driveway in the 39x21 and stay there for the first mile or so to give you an idea of how slow I start.
After every ride within 30 minutes I stretch legs and lower back. Whenever I try to stretch before riding (or before running when I was a runner) I felt like there was a greater risk of injury than just a slow start.
If your legs start burning in the first couple miles, you are riding too hard in the first couple miles ... go easy for a while first, thenmaybe after a couple miles start increasing your speed/intensity.
06-29-06, 01:39 AM
I stretch my upper back, shoulders, & neck before and after riding. I seem to be one of those people who have problems in that area from cycling. My chiropractor has me doing "wall angels" that stretch my pec minor & exercise my middle & lower trapezius. The rest of my stretching is from yoga in the Iyengar style:
mountain poses with arms stretched up, bound hands, hands held in shape of cow's face
extended side angle stretch
warrior 2 & 1 poses
I do others, but this is my pre & sometimes post riding routine.
06-29-06, 10:47 AM
Stretching is great to increase your flexibility AFTER a ride, but it is NOT a warm up, but rather a good way to pop a hammy if you stretch vigorously while cold. Try riding at a an easy pace for at least 10 minutes. I find I am fully warmed up after about 20, but substantially better after 10.
Yeah, don't stretch too strongly beforehand. A lot of people do that bouncing thing, very, very bad for cold muscles.
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