For stretching I do:
- foot (stretch the arch to keep toes from cramping)
- calf
- hamstring
- quadricep
- lower back
- shoulders and neck (especially during and after a long ride)
Often during a long ride (and long is a subjective term, remember) I'll stretch during my meal breaks.
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"I feel like my world was classier before I found cyclocross."
- Mandi M.