Training & Nutrition - Stretching before training

What's the usual for you guys? Ive been getting a lot of calf strains and abductor pulls over the last few months but no amount of stretching helps. I also suffer from tight hamstrings that will pull randomly even doing something a simple as picking up a 5kg weight plate.

What's your stretching routine? If any.

It's been suggested i just need to get a bit more flexible or they my quadriceps are the cause.

As a commuter do you stretch (http://www.bikeforums.net/showthread.php/811548-As-a-commuter-do-you-stretch)

Not directly on target, but currently ongoing.....

.....and I'd suggest yoga or Tai Chi over most forms of stretching anyway....

Yeah I saw that thread, I'm more interested in the types of stretching that people do, especially those suited to tight hamstrings etc.

I've tried yoga before and found it ok, might need to look at some quick moves for before work because I'm very pressed for time. Tai chi might be interesting, I'll look into that this afternoon, know any websites I can get a brief overview/stretching routine?

Never stretch when you're not warmed up. Counterproductive. I never stretch until I've ridden for at least an hour, usually 2 or more. It sounds like you are weightlifting. Since this is a cycling forum, I'll recommend warming up with some cycling before you lift, at least 1/2 hour, an hour would be much better, then lift, then stretch. I find that weightlifting properly is actually plenty of stretching for me, but everyone is different.

This is a good introduction to the principles and technique of stretching:
http://www.exrx.net/ExInfo/Stretching.html

This gets discussed fairly often on this forum. A previous discussion is here:
http://www.bikeforums.net/showthread.php/715443-Stretching-Before-You-Ride

Never stretch when you're not warmed up. Counterproductive.

Same opinion here. Probably does more harm than good. Just get on the bike & ride. Light stretching afterwards if you want.

I'm a big believer in stretching. I tend to get tight hamstrings and find that keeping them supple improves how I feel on the bike. I can stretch cold, as long as I am careful to make it progressive and don't strain. But in general I think it works best to stretch after riding rather than before.

Definitely try different back specific stretches, youll find alot of leg issues stem from the back

You never want to stretch cold muscles. You always want to stretch warm muscles. Do an easy warmout ride before riding. Stretching is best after the workout. You can get a better stretch with a partner.

I always have my best bike rides if I've done a full yoga session the day/evening prior to the big ride. But in general I would recommend a semi-regular yoga practice to gain better flexibility overall. That way, when you do your yoga before your big ride, you won't likely injure yourself while stretching. If I don't have time for a full yoga practice, then a short session with the foam roller (again, the night before) usually suffices. I almost never stretch just before getting on the bike. As far as stretching after a ride, if I do stretch, its usually long after the ride (before bedtime).

stretch warm not cold... ie after.