kidonabike

coming from a sports background of wrestling, Muy Thai and BJJ I am used to stretching every day.

I stretch everything. Shoulders, quads, hamstrings, triceps, lower back, upper back, lats, abs, pecs, hips, glutes and neck.

I have found that I am much more energetic if I stretch before exercise vs no stretching.

vega2614

I stretch before, about 15 minutes into, and then immediately after a ride. Before is probably the least important, but sometimes I don't get a chance to do the middle one (I ride with people who don't stretch at all). I also stretch at night before bed. I find that if I don't stretch, my muscles start to burn during a ride and in general feel uncomfortable. I don't stretch for very long (maybe 2-3 minutes total each session). I'll stretch my quads, hamstrings, groin, glutes, calves, and do some neck rotations. Maybe about 15 seconds holding (no bouncing!) for each muscle.

I've been told by a physical therapist that I have very stiff and large leg muscles, and he highly recommended that I stretch regularly. It honestly surprises me how people can ride without stretching if they're doing any kind of moderate to intense riding. I can get by without stretching for slow and short rides (ie 10 miles at <17mph). As an athlete throughout my youth through college, stretching was an integral part of practice, taking up to 15 minutes of time away from the actual sport (soccer, swimming, running, football, etc.). Obviously, the coaches thought it was important. The only time I would think stretching could hurt is if someone is already ridiculously flexible and stretching the muscles more would cause some biomechanical problems. This is definitely not the case for me.

EDIT: Ooops, this thread is two years old. Still applicable though!

Megiddo

I rarely stretch, I think I'm just lazy. I'm also ridiculously tight.

I do notice my German Shepherd stretches every time he gets up... and this guy is strong as a freight train.
Here he is waiting for me on one of my rides.]

Don in Austin

That's sure not my experience. I was getting knee pain, legs so stiff i could hardly walk when I first woke up. I went to a massage therapist who suggested a few basic stretches to perform after a ride, or during a long ride. I know its hard to establish cause and effect, but I am training every bit as intensely -- including grinding up steep hills -- and the knee pain and stiffness are gone. A 2-3 minute session is all that I do.

Don in Austin

aywu

Yeah, I stretch after every ride otherwise my legs get super tight. I did P90X over summer and they have videos for yoga and stretching that I'd recommend. Takes about 1-1.5 hrs to complete each video, once a week. If you have two rest days each week and have time, it wouldn't be a bad idea to add it to your program or at least something similar. I got pretty flexible from doing it and its been great for my overall health.

Dirtbagfitness

Stretching is a goodness. I stretch after every ride. Some days its my favorite part of a workout. Its a great way to stay healthy and injury-free. The key is to not make it a competition with yourself. It should be relaxing, with lots of deep, slow breathing and feeling your muscles loosen and stretch. You can't push stretching. And I wouldn't do it cold. Like most of the responses, I agree stretching works best when the muscles are warm.