Training & Nutrition - proper stretching before/after???

i am new to road biking....
i have been cycling now for just over a month and have done little stretching pre and post ride. so far, no problems and i feel good.

BUT, can those who have more experience give me some proper stretches to perform both, before and after my ride? are both essential??

thanks for help!

jeff

Stretching like everything else has people who swear by it and those who don't. I stretch before during and after all my rides (distance rides that is) but the guy I work with never stretches and still rides daily. If you are interested in stretching I recommend the book "Stretching" by Bill ANderson he give you a no nonsense look and the do's and don'ts of stretching. And he offers you several stretching regimes for daily life as well as just about any physical activity that you do.

Before the exercise, take a short warm up to get the muscles warmed up- stretching cold muscles can be stressful to the muscle and can end up doing more harm than good. Just an easy spinning effort that takes no real energy.

When stretching, hold the stretch 20- 30 seconds (at least 5 seconds)- do NOT bounce when holding the stretch- remain still and hold the stretch as long as you can comfortably in that time period I specified.

You'll want to stretch the calves, hip flexors, hamstrings, glutes, and quads. Consider also stretching the upper and lower back, the triceps, neck and the shoulders, as they tend to get fatigued during longer rides.

Afterwards, muscles are still warm, so you can go right into stretching once you've finished the cooldown. Stretch the same muscle groups 20- 30 seconds. Again, do NOT bounce the stretch, just hold it still and take deep breaths and allow the muscle to relax and fully stretch.

Also think about the opposing muscle. For instance, if you're stretching the quads, to extend into a deeper stretch, if you contract the hamstrings, it will allow the quads to more fully stretch. When you go into stretching the hamstrings, contract the quads, and that will allow the hamstrings to more fully elongate. Contracting the opposing muscle groups you're trying to stretch will help to focus more on stretching the muscle group you're focussing on stretching.


Koffee

Very good advice Koffee.

I generally don't stretch pre-ride. I'll ride for about 10 minutes and a easy pace and then ramp up and I have not ever had a problem.
Post-ride stretching is very relaxing for me and I incorporate what little yoga I know into it.

this is great! thanks everyone...