Training & Nutrition - Making time to stretch

From my understanding it is best to stretch after workouts and to do a warm-up (like 10 minutes of easy pedaling) to warm up the muscles and joints up before exercise. Here is a link to 5 minute video that will help you do some stretching for after your workouts or rides. Stay Loose!


http://www.cyclo-club.com/public/953.cfm?affid=30269

From my understanding it is best to stretch after workouts and to do a warm-up (like 10 minutes of easy pedaling) to warm up the muscles and joints up before exercise. Here is a link to 5 minute video that will help you do some stretching for after your workouts or rides. Stay Loose!


http://www.cyclo-club.com/public/953.cfm?affid=30269

Thanks for sharing that video! I'm adding one of thet exercise balls to my list of goodies .... I've used them at the gym, but could really use one at home too.

I've been getting more agressive with stretching and bending, sometimes several times a day. I'm trying to get into thte habit of exercising at work too, even if only 10-15 minutes before riding out to work, 10 minutes at work, and 10-15 minutes in the afternoon at home.

Ideally, you'd do a warm-up, THEN stretch, THEN exercise. Cool down, and Stretch.

I admit I don't always do this, but I'd highly recommend stretching if you're not!!!

I do a quick series of stretches every time I use the rest room in the morning at work, that's 2-3 times because I run 2 miles on treadmill at my gym every day at lunchtime. A single quickie stretch before a workout doesn't seem to be enough.

I'll check out your video link because I'm always looking to improve my habits. I believe that if you adopt some habits of successful people you will be a little closer to their success.

I have an anecdote about stretching and warm ups. One day last year it was raining but it was my selected day to commute (17 miles). I was nervous about the ride in the rain storm and rushed out of the house without my usual stretching routine. During the ride I took no breaks and felt desperate to make good time and keep up with traffic and pedaled harder than usual. I was cold, my muscles were cold. One leg felt stiff when I got to work, and it was stiff all day including on the ride home. I had an uncomfortable night's sleep due to the leg and the next morning I lifted the toilet seat with my foot. As I raised my leg my hamstring went into an awfully painful spasm, like a cramp, but in the back of my thigh. I had to forcibly use my arms to straighten the leg and massage it. There was a huge bulge in the back of my thigh. It took a long time to massage it down to the point where I could walk. In a couple of days I developed a huge black and blue mark just behind my knee but above it. I had pulled a hamstring. There are different levels of damage that you do to a hamstring including tearing it. I guess I was lucky. To this day that leg can stretch further than the other.

Needless to say I am very conscientious about stretching now. When I bike, I start easy and after a while I feel warmed up and stretched and so I feel more confident about getting into it and hitting it hard. The older I get the more careful I am and the protective I am.