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  1. #1
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    Stretches for Cyclists

    Hi,

    We ride a lot. WHat should we do to counterbalance our body?

    Any good activities or stretches?

    I suspect lower back (hunch) and hanstrings could be issues?

  2. #2
    Seņior Member ItsJustMe's Avatar
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    I use the "get on the bike and ride" stretch.
    What I've read lately mostly indicates that stretching beforehand doesn't do much good, stretching afterwards does.

  3. #3
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    Quote Originally Posted by ItsJustMe
    What I've read lately mostly indicates that stretching beforehand doesn't do much good, stretching afterwards does.
    +1

    My brother is a college athletic coach and this is what he recommends to his team. They warm up, then do some easy low intensity stretching, workout/race, then do lots of serious stretching afterwards. Yoga is all the rage amongst my friends, but I haven't gotten into it yet.
    Safe, efficient, and comfortable transportation.

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    Senior Member thdave's Avatar
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    I touch the toes slowly, which stretches my back, and then stretch the calf and thighs and roll the arms/neck around some. I do this in less than a minute.
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    34x25 FTW! oboeguy's Avatar
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    Quote Originally Posted by thdave
    I touch the toes slowly, which stretches my back, and then stretch the calf and thighs and roll the arms/neck around some. I do this in less than a minute.
    I've moved on to this sort of routine too. I used to take a long time prepping. In my now minimal preparations I try to stretch the hamstrings a bit too which helps me avoid some knee problems. I stretch a lot ON the bike now.
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  6. #6
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    My commute starts with a climb, so I stretch a bit before leaving if only to get the blood circulating. I've always gone by Bob and Jean Anderson's "Stretching" book (http://www.stretching.com). It has lots of good advice on safe stretching. There is also a routine specific to cyclists which can be shortened to about 5 minutes - just enough to get me going without hindering my egress.

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    You need a new bike supcom's Avatar
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    Quote Originally Posted by yendor28
    Hi,

    We ride a lot. WHat should we do to counterbalance our body?

    Any good activities or stretches?

    I suspect lower back (hunch) and hanstrings could be issues?
    What does it mean to "counterbalance our body"? Is it something like eat Mexican food and drink beer to offset the healthy effects of cycling? If so, count me in.

  8. #8
    SCUL pilot Fixie Hawkegirl's Avatar
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    I'm a big fan of yoga. Just trying to counter balance cycling may not be as efficient as you actually would like for your body. Doing something a little more inclusive of the entire unit would likely be good. See if you can get into a yoga class, and talk to your instructor about what you're doing, he/she may be able to give you some additional moves, but still do the over all thing is my two cents.

  9. #9
    Ice Eater gmacrider's Avatar
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    I find that the 90 minutes I spend each day commuting by bike is good enough for cardio fitness, but doesn't do much for strength, flexibility, and endurance so I supplement it by:

    - doing weights 3 times per week, which includes stretching.
    - playing hockey twice per week.
    - running 15k once a week.

    That works out to 10 or 11 workouts per week (including biking) which suits me fine. I never stretch before biking.

  10. #10
    DNPAIMFB pinkrobe's Avatar
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    Quote Originally Posted by supcom
    What does it mean to "counterbalance our body"? Is it something like eat Mexican food and drink beer to offset the healthy effects of cycling? If so, count me in.
    I counterbalanced last night with sake glazed steak and some red wine. This morning, it's a Coke and a bacon-and-egger fom Wendy's.

    I work out at the gym three times per week, focusing on upper body and core strength, a bit of rehab on my knees, and lower limb flexibility. Glutes, quads, sartorius and hamstrings are the only thngs I stretch.
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  11. #11
    Senior Member Jarery's Avatar
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    I do a modified sun salutation while in a hot shower after a ride. Modifies cause the tub is too short and also cause water up the nose isnt fun
    Jarery

    -If you cant see it from space, its not a real hill
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  12. #12
    jur
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    I used to stretch after the commute while still warm. Haven't done it for 2 months now and I don't notice any difference whatsoever.
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  13. #13
    Center of the Universe ngateguy's Avatar
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    Quote Originally Posted by geog_dash
    My commute starts with a climb, so I stretch a bit before leaving if only to get the blood circulating. I've always gone by Bob and Jean Anderson's "Stretching" book (http://www.stretching.com). It has lots of good advice on safe stretching. There is also a routine specific to cyclists which can be shortened to about 5 minutes - just enough to get me going without hindering my egress.
    i have been using his book fo 20+ years and swear by it
    Matthew 6

  14. #14
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    One thing that hasnt been mentioned here is hip flexors. if you're stuck behind a desk all day after riding into work, you should do definitely do a few minutes of hip flexor stretches when you get to the office. kneel down on one knee with the other leg in front (an archer stance) and pull up on the back foot or just push your hips forward. you'll feel the stretch right on the front of your leg at your hip.
    otherwise I just do some quick hamstrings and calf stretches.

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