Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 07-07-11, 11:23 PM   #1
sstang13
Riding the bike I love.
Thread Starter
 
sstang13's Avatar
 
Join Date: Jul 2011
Location: Canada
Bikes: Marinano Delta
Posts: 1,011
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Stretching?

Hey everyone, I am getting my first road bike on saturday. I am new to biking and pretty much know nothing in depth about it.

I am 5' 11" and 15 years old, my legs about 99% of the time I spend doing physical activities will always injure (pulled muscles/hurting bones)

I was wondering why type of stretches I should do before going for rides and how long/ how many repeats of that stretch and when (before, during, after, all 3) ?

Thank you.
sstang13 is offline   Reply With Quote
Old 07-08-11, 08:36 AM   #2
zkgiant
Senior Member
 
zkgiant's Avatar
 
Join Date: Jul 2008
Location: Western NC
Bikes:
Posts: 53
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Largely a personal thing but I try and focus on stretching the hamstrings before a ride. Various ways to do that but I hold a stretch for 10 count or so and repeat 3 x's per leg usually. I stretch a ton on the ride but again you gotta just figure that out for yourself. I hardly ever stretch after a ride but I probably should...
zkgiant is offline   Reply With Quote
Old 07-08-11, 09:00 AM   #3
slims_s
Senior Member
 
slims_s's Avatar
 
Join Date: Jun 2010
Location: Buenos Aires, Argentina
Bikes:
Posts: 252
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I find that calves and hamstrings are where i need to focus my post-ride stretches. But i also stretch the IT band, quads and glutes, it feels great.
slims_s is offline   Reply With Quote
Old 07-08-11, 09:55 AM   #4
sstang13
Riding the bike I love.
Thread Starter
 
sstang13's Avatar
 
Join Date: Jul 2011
Location: Canada
Bikes: Marinano Delta
Posts: 1,011
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Thanks guys!
sstang13 is offline   Reply With Quote
Old 07-08-11, 11:20 AM   #5
sggoodri
Senior Member
 
sggoodri's Avatar
 
Join Date: Oct 2004
Location: Cary, NC
Bikes: 1983 Trek, 2001 Lemond, 2000 Gary Fisher
Posts: 3,073
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I've read that stretching is unlikely to reduce your risk of injury, but can improve your flexibility and performance. I also believe that cycling has a pretty low risk of related injury compared to other sports. At 41, I don't bother stretching, but back in my late teens and twenties when I was doing martial arts in addition to cycling I needed to stretch often in order to keep my legs flexible.
sggoodri is offline   Reply With Quote
Old 07-08-11, 11:49 PM   #6
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Posts: 11,234
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 90 Post(s)
I never stretch. It's actually not good for cyclists, especially not good before riding, where it definitely increases injury rate.

What it is, is that you are 15. You are still growing. And I'll bet you try really hard to do everything well. So what you do is back off. You'll see that your bike has two or three rings in front. Don't ride in the big ring for at least a year.

Don't ride particularly hard this year at all. Just cover distance and take it kind of easy. Start with maybe 5 miles, see how that goes. Concentrate on spinning your legs faster than you might think is a good idea. Keep the force on the pedals down.

Don't climb hills to start with if you can avoid it. Gradually increase the distance and frequency of rides. After a couple of months, try some hills. Gear way down for them. Keep your legs moving fairly quickly, though not as fast as you do on the flat. Try to ride 5 days/week if you can. If your butt hurts or your privates go numb, come back and talk to us about that. Those are frequent complaints of beginning riders, and they don't need to be.
Carbonfiberboy is online now   Reply With Quote
Old 07-09-11, 03:07 AM   #7
Northwestrider
Senior Member
 
Northwestrider's Avatar
 
Join Date: Apr 2006
Location: Gig Harbor, WA
Bikes: Surly Long Haul Trucker, Gary Fisher Hoo Koo E Koo, Dahon Mu P 24 , Bacchetta Strada, Rodriguez Tandem, Wheeler MTB
Posts: 2,453
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 22 Post(s)
For your calf muscles and Achilles tendon. Stand a couple of feet from a wall, keeping your feet where they are, lean forward with your body and due a push up off of the wall, holding the stretch. After time you may wish to increase the distance your feet are from the wall. Or stand with your feet in a pigeon toed fashion while doing the push up.
Northwestrider is offline   Reply With Quote
Old 07-09-11, 04:54 AM   #8
sstang13
Riding the bike I love.
Thread Starter
 
sstang13's Avatar
 
Join Date: Jul 2011
Location: Canada
Bikes: Marinano Delta
Posts: 1,011
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Thanks everyone, that's some great great help/advice there^, and my area has little rolling hills, I live just outside of Toronto so there's no mountains or giant climbs hills, just rolling hills.

I'll be sure to get back to you guys if I remember (bad memory :-D )
sstang13 is offline   Reply With Quote
Old 07-09-11, 08:11 AM   #9
ericm979
Senior Member
 
ericm979's Avatar
 
Join Date: May 2007
Location: Santa Cruz Mountains
Bikes:
Posts: 6,170
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Stretching is a good idea, but not to warm up for a ride. Warm up by going easy for a while. Experiment, you will find out what you need.
I stretch in the evening when my muscles are loose. I work on my IT bands and hamstrings. Stretching the hamstrings has allowed me to lower my bars and still be comfortable.

You may have different problem spots than I do.
ericm979 is offline   Reply With Quote
Old 07-09-11, 08:43 PM   #10
arbysovenmitt
Member
 
Join Date: Feb 2011
Location: Portland, Maine
Bikes: 2010 Bianchi Volpe
Posts: 36
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Carbonfiberboy View Post
I never stretch. It's actually not good for cyclists, especially not good before riding, where it definitely increases injury rate.
Source? This seems incredibly counter intuitive to me.
arbysovenmitt is offline   Reply With Quote
Old 07-09-11, 10:16 PM   #11
hooligancyclist
Riding Off to the Next Adventure, RIP
 
hooligancyclist's Avatar
 
Join Date: Nov 2008
Bikes:
Posts: 184
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Seconded. I've heard otherwise, that it is good to stretch, but not too intensely before a ride. Think light stretching to avoid injury, and often. When I developed tendonitis, my sports doc had me doing stretches and some plyometrics in addition to ice and advil. He was a sports doc for the cyclists during the olympics not too far back, and has recent, not antiquated knowledge.
Quote:
Originally Posted by arbysovenmitt View Post
Source? This seems incredibly counter intuitive to me.
__________________
"Well, folks, here's the deal: I'm the best there is, plain and simple. I mean, I wake up in the morning and I piss excellence. You know, nobody can hang with my stuff. I'm just a....just a lean, shaven, American winning machine."
hooligancyclist is offline   Reply With Quote
Old 07-09-11, 10:27 PM   #12
hooligancyclist
Riding Off to the Next Adventure, RIP
 
hooligancyclist's Avatar
 
Join Date: Nov 2008
Bikes:
Posts: 184
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
One thing that Carbonfiberboy does touch on is very important, is that you might be tempted to try to do your best right from the time you start. That does not exist! It is very easy to injure yourself and burn out by trying to do too much too soon. I've seen a lot of talented junior racers your age burn out because things do not go their way, they had high expectations and they end up quitting the sport forever. Cycling is a sport that rewards patience. I've done this myself, and the only thing that kept me on the bike is that I had no car and HAD to ride my bike to school. I did not ride on the weekends for six months because I was so burned out.
So, sometimes you can go hard, it is a good idea to go easy, and be open to advice from others. Sometimes people give advice that works for them and it will not work for you. It is a good idea to ride with people who have been riding for many years that aren't very fast because they can pass on some very helpful advice to you. If you get to a day and feel like you HAVE to train but do not want to, it is best to rest until you want to ride again. Feeling an unwanted obligation to ride is a symptom of future burnout. Most of all, HAVE FUN!!!

Rome was not built in a day.
Quote:
Originally Posted by hooligancyclist View Post
Seconded. I've heard otherwise, that it is good to stretch, but not too intensely before a ride. Think light stretching to avoid injury, and often. When I developed tendonitis, my sports doc had me doing stretches and some plyometrics in addition to ice and advil. He was a sports doc for the cyclists during the olympics not too far back, and has recent, not antiquated knowledge.
__________________
"Well, folks, here's the deal: I'm the best there is, plain and simple. I mean, I wake up in the morning and I piss excellence. You know, nobody can hang with my stuff. I'm just a....just a lean, shaven, American winning machine."
hooligancyclist is offline   Reply With Quote
Old 07-10-11, 01:09 PM   #13
sstang13
Riding the bike I love.
Thread Starter
 
sstang13's Avatar
 
Join Date: Jul 2011
Location: Canada
Bikes: Marinano Delta
Posts: 1,011
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
True true stuff! And I've been to Rome!^ lmao but ya it's wierd cause I've ridden yesterday at about noon, and this morning at 8 for the first 2 times in my life on an actual road bike, and I went 24 km (15 mi) yesterday and 41 km (25.5 mi) today for a total of 65 km (40.5 mi) and it only hurts my ass obviously! I felt a little of
my legs and triceps during riding only a couple times throughout the ride, but now, I can feel my tri's a tiny bit, but my legs are 100% perfect!

Is this normal for a rookie like me in this situation like me?
sstang13 is offline   Reply With Quote
Old 07-10-11, 01:52 PM   #14
tadawdy
Faster than yesterday
 
Join Date: Sep 2008
Location: Evanston, IL
Bikes:
Posts: 1,510
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
For stretching hamstrings: tennis ball to apply pressure to arch of foot, to gastroc and soleus stretch, to hamstring. Each stretch for 30s. You may be very surprised how much of a difference following this pattern makes.

For cyclists, it also makes sense to stretch the hip flexors and quads.

Last edited by tadawdy; 07-10-11 at 02:30 PM.
tadawdy is offline   Reply With Quote
Old 07-10-11, 07:45 PM   #15
Gorden Gekko
White Bags + Red eggs
 
Gorden Gekko's Avatar
 
Join Date: Jun 2009
Location: Goshen NY
Bikes:
Posts: 348
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I stopped stretching 2 months ago ,feel great every ride

http://www.nytimes.com/2008/11/02/sp...112pewarm.html
Gorden Gekko is offline   Reply With Quote
Old 07-10-11, 07:57 PM   #16
electrik
Single-serving poster
 
electrik's Avatar
 
Join Date: Aug 2009
Location: Toronto, Canada
Bikes:
Posts: 5,098
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
There should be no pain. Young riders who put in too many hours in bad form can develop biiig back problems since their spine is still changing. Take up yoga or something to maintain your flexibility and keep on top of any mobility problems arising.
electrik is offline   Reply With Quote
Old 07-11-11, 07:41 PM   #17
sfreitas323
Member
 
Join Date: Aug 2007
Bikes:
Posts: 49
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
after having numerous non-stretching injuries to my legs, i'd say stretching is very important. i'm actually back in the PT again for tendonitis in my knee and elbow. if you just take 10 minutes to stretch out you can avoid weeks in physical therapy.

so if you ever find yourself stuck on a desert island and want to stretch before cycling, you can follow these tips in this video.

sfreitas323 is offline   Reply With Quote
Old 07-11-11, 11:36 PM   #18
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Posts: 11,234
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 90 Post(s)
Quote:
Originally Posted by arbysovenmitt View Post
Source? This seems incredibly counter intuitive to me.
You can find your own sources, just like I did. The problem with stretching is that you are moving a joint far beyond the range of motion needed during cycling. This actually makes the joint and its supporting structure weaker when you load it in the reduced range of motion. This makes sense when you think about it, and is what's behind the statistical evidence the people who stretch more have more injuries.

Now if you were doing ballet or kickboxing or figure skating, stretching makes a lot of sense. Cycling, not so much.
Carbonfiberboy is online now   Reply With Quote
Old 07-12-11, 06:30 AM   #19
sfreitas323
Member
 
Join Date: Aug 2007
Bikes:
Posts: 49
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Carbonfiberboy View Post
You can find your own sources, just like I did.
.
Sounds like an easy cop out but Ok

http://www.livestrong.com/article/54...efore-cycling/

http://www.bicyclekingdom.com/health..._Stretches.htm

There's a couple. I did a pretty simple search on this aggregator called The Google Box entitled "should I stretc before cycling" and it retrieved a lot of helpful information.

Some say you shouldn't stretch but that pertains to cold muscles. You should always warm up to get the heart rate up before cycling. The heart rate provides more oxygen enriched blood to be moved to muscles.

Quote:
Originally Posted by Carbonfiberboy View Post
what's behind the statistical evidence the people who stretch more have more injuries.
WHAT?? What evidence? Maybe this is because peope who stretch are actually doing work and actually fettin sports injuries which do actually happen... actually. I hear that statistically speaking people who get in a car are more likely to get in a car accident than those who don't.

Also, if you don't stretch after a workout of any kind you need to stretch to release the lactic acid within the muscle. If you don't you can get DOMS which is delayed onset muscle soreness. It comes a out 24 hours aftr a workout and can be prevented with proper stretching.
sfreitas323 is offline   Reply With Quote
Old 07-12-11, 08:07 AM   #20
sstang13
Riding the bike I love.
Thread Starter
 
sstang13's Avatar
 
Join Date: Jul 2011
Location: Canada
Bikes: Marinano Delta
Posts: 1,011
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by sfreitas323 View Post
Sounds like an easy cop out but Ok

http://www.livestrong.com/article/54...efore-cycling/

http://www.bicyclekingdom.com/health..._Stretches.htm

There's a couple. I did a pretty simple search on this aggregator called The Google Box entitled "should I stretc before cycling" and it retrieved a lot of helpful information.

Some say you shouldn't stretch but that pertains to cold muscles. You should always warm up to get the heart rate up before cycling. The heart rate provides more oxygen enriched blood to be moved to muscles.



WHAT?? What evidence? Maybe this is because peope who stretch are actually doing work and actually fettin sports injuries which do actually happen... actually. I hear that statistically speaking people who get in a car are more likely to get in a car accident than those who don't.

Also, if you don't stretch after a workout of any kind you need to stretch to release the lactic acid within the muscle. If you don't you can get DOMS which is delayed onset muscle soreness. It comes a out 24 hours aftr a workout and can be prevented with proper stretching.
thanks for the info!

oh and.. HAHAHAHAHA that was hilarious! lmfao!
sstang13 is offline   Reply With Quote
Old 07-12-11, 12:54 PM   #21
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004
Posts: 11,234
Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 90 Post(s)
Quote:
Originally Posted by sfreitas323 View Post
Sounds like an easy cop out but Ok

http://www.livestrong.com/article/54...efore-cycling/

http://www.bicyclekingdom.com/health..._Stretches.htm

There's a couple. I did a pretty simple search on this aggregator called The Google Box entitled "should I stretc before cycling" and it retrieved a lot of helpful information.

Some say you shouldn't stretch but that pertains to cold muscles. You should always warm up to get the heart rate up before cycling. The heart rate provides more oxygen enriched blood to be moved to muscles.



WHAT?? What evidence? Maybe this is because peope who stretch are actually doing work and actually fettin sports injuries which do actually happen... actually. I hear that statistically speaking people who get in a car are more likely to get in a car accident than those who don't.

Also, if you don't stretch after a workout of any kind you need to stretch to release the lactic acid within the muscle. If you don't you can get DOMS which is delayed onset muscle soreness. It comes a out 24 hours aftr a workout and can be prevented with proper stretching.
Oy. Firstly, it's not lactic acid, it's lactate. Secondly, lactate has nothing do to with DOMS:
http://en.wikipedia.org/wiki/Lactic_...se_and_lactate
nor will stretching prevent DOMS. Nothing to do with it.

Thirdly:
http://www.ncbi.nlm.nih.gov/pubmed/15495679
http://cycling.lohudblogs.com/2010/0...ke-you-slower/
http://www.nytimes.com/2008/11/02/sp...warm.html?_r=1

You might want to do a little more research before posting. My high school coach wouldn't let us drink water before or during a game. Gives you stomach cramps, do you know? My 3 year-older brother had a high school physics text which said, "Light is a wave motion in the postulated ether." Conventional wisdom is slow to catch up with science.
Carbonfiberboy is online now   Reply With Quote
Old 07-12-11, 04:19 PM   #22
electrik
Single-serving poster
 
electrik's Avatar
 
Join Date: Aug 2009
Location: Toronto, Canada
Bikes:
Posts: 5,098
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by Carbonfiberboy View Post
You can find your own sources, just like I did. The problem with stretching is that you are moving a joint far beyond the range of motion needed during cycling. This actually makes the joint and its supporting structure weaker when you load it in the reduced range of motion. This makes sense when you think about it, and is what's behind the statistical evidence the people who stretch more have more injuries.

Now if you were doing ballet or kickboxing or figure skating, stretching makes a lot of sense. Cycling, not so much.
Yeah, do all your stretching during the day not right before a ride... your muscles are like elastics do not stretch them right before exercise bad things could happen.

For some trivia... Ever wonder why the luggage carousel is so far from the international arrival area? Picking up a 60lb suitcase after your lower back has been stretched out for 12hrs straight in a chair is going to really up your risk of paaain. The airports learned by forcing people to walk for 5-10 minutes it gives passenger's muscles time to un-stretch so they don't end up in a stretcher.

If you're in canada you can watch this lecture.

Anyways, stretching does have benefits for cyclists such as fighting off lower-back pain due to tight hip flexors, hamstrings and the psoas muscle... but it takes a lot of consistent work to get anywhere.

Last edited by electrik; 07-12-11 at 04:23 PM.
electrik is offline   Reply With Quote
Old 07-13-11, 09:59 AM   #23
sstang13
Riding the bike I love.
Thread Starter
 
sstang13's Avatar
 
Join Date: Jul 2011
Location: Canada
Bikes: Marinano Delta
Posts: 1,011
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Quote:
Originally Posted by electrik View Post
Yeah, do all your stretching during the day not right before a ride... your muscles are like elastics do not stretch them right before exercise bad things could happen.

For some trivia... Ever wonder why the luggage carousel is so far from the international arrival area? Picking up a 60lb suitcase after your lower back has been stretched out for 12hrs straight in a chair is going to really up your risk of paaain. The airports learned by forcing people to walk for 5-10 minutes it gives passenger's muscles time to un-stretch so they don't end up in a stretcher.

If you're in canada you can watch this lecture.

Anyways, stretching does have benefits for cyclists such as fighting off lower-back pain due to tight hip flexors, hamstrings and the psoas muscle... but it takes a lot of consistent work to get anywhere.
Wow that's so true! I've always wondered why in the airport try make you walk soo far just for your luggage now it all makes sence!

Thanks for the great info!
sstang13 is offline   Reply With Quote
Old 07-14-11, 12:12 AM   #24
beezaur
Senior Member
 
Join Date: Apr 2011
Bikes:
Posts: 257
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
For what it's worth, I injured myself by overstretching years ago, so stopped.

Then when I started doing significant bicycle mileage recently, I started getting pretty bad overuse injuries.

I went to a massage therapist who evaluated my range of motion (poor) and found that I had adhesions in my hips and knees. She broke a lot of those loose and gave me a set of stretches to do.

Within two weeks I went from maybe being able to do 10 miles a day at low speed with lots of knee pain back up to almost full power: 45 miles a day 5 days a week at around 20 mph average speed with a load commuting.

So . . . I am sure you can overdo stretching, but if your flexibility sucks because you don't stretch at all that can cause huge problems.
beezaur is offline   Reply With Quote
Old 07-14-11, 03:12 PM   #25
Chaco
Senior Member
 
Chaco's Avatar
 
Join Date: Jun 2007
Location: Encinitas CA
Bikes: Scott CR1 Team
Posts: 834
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Here's another take on stretching. I've never found much benefit from it, so this resonated with me.
Chaco is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 07:20 PM.