you want to do passive stretches for flexibility:
sit on ground, spread your legs out as far as possible with knees straight. Gradually scoot your butt forward to spread the split. Then keeping the back straight and flat, rock the pelvis forward so you can place your elbows on the ground. Gradually walk the elbows forward until you can put your chest on the ground. Front-splits don't seem to be as effective for flexibility on the bike.
stand facing a wall and put one leg back. Keep heel of back leg flat on the ground and gradually lower yourself. Keep back leg straight to stretch gastrocnemius, bend knees to stretch soleus muscle. Extra stretch can be done with front-leg on a chair.
sit on ground with both legs straight and together in front of you. Keeping back straight and flat, bend at pelvis and walk your hands on top of your legs until you can reach your toes. Continue past until you can place your chin on your knee with straight back, elbows on either side of your knees, forearms flat on the ground, parallel to your lower leg. You can also do this with one leg forward and one bent back by your butt.
sit on ground, pull one leg back and place foot next to your butt, toes aimed back. Gradually with straight and flat back, lean back. Use arms to brace yourself at lowest point you can go and hold. With time and increased flexibility, you can do both legs at once and lay all the way back.
These are the main ones for cycling. There are others you can do for the back and shoulders as well. Hold all stretches 20-40 seconds. Do these after a 10-15 minute warm-up and immediately after a ride. Don't bounce. I'd also recommend building up the lower back-muscles on the roman-chair to better match the leg-muscles.
These stretches will allow you be comfortable and efficient in a low position in the drops with bent elbows and flat straight back.
Last edited by DannoXYZ; 03-20-07 at 03:06 PM.