I'm a young fellow (19) and have been riding forever and have been commuting every single day since my Junior year in high school. Anyway, I started riding track / fixed last year and along with that started to ride more and more for sport in addition to my daily commute to work and school. I plan on riding a bike for the rest of my life and don't have any intentions to ever get a car. Because of this I'd like to make it a point to stay as healthy and fit as possible and I think that stretching would be a great way to help do that.
I've thought about taking some classes and still haven't really dismissed that idea yet, but I'd really like to find a stretch routine geared toward cyclists (and track / fixed riders if possible). My commute doesn't involve too many stop lights / signs so I don't have to stop all that often and most of the time I maintain a quick pace with a quick cadence. I think that my knee joints are of most concern, but I don't know how much stretching can help that.
Anyway, what do you guys recommend? Someone suggested videos on YouTube but I really haven't found anything spectacular yet. I'll continue to look around town for a class or group, but I live in a fairly small city. I'm just looking for a good routine to do before, after or between rides.
Bob Anderson's "Stretching" book is a classic that's been around for twenty years. Amazon sells it. I think there are stretching routines for various sports and that cycling is one of them. Our sport tends to make hamstrings short and they should be at the top of your list.
I second the recommendation for Bob Anderson's book.
Check out "Bike for Life: How to Ride to 100"
Originally Posted by Splic
It talks about lots of issues: stretching, warm up, bike fit, safety.
Ahhh I forgot about that one. I have it too. As I'm 60 next week, I expect it to keep me going for the next 40 years. If it does, its cost will have been well spent
Originally Posted by tbdean
Stretching should depend on what and when your riding. Even after a nice warm up a hard stretch can do some damage to what were fresh muscles. Alot of guys do a few simple things to loosen up before a hard day of training or a race.
Alot of guys also get on their rollers in the morning before an evening or late afternoon race for 30 min of easy spinning then stretch. That way when you do a warm up later your legs are already in the mood to spin.
Do all the usual stretches that make sence to cycling, the ones people almost always forget or dont think of is their lower back, groin, adducters and solias and achilies.
Two wheels is two wheels
Great book, I use it all the time. Not a replacement, but somebody posted the bike specific routine from the book. http://bikesourceonline.com/page.cfm?PageID=317
Originally Posted by Mike T.