Originally Posted by
carleton
Yes, active stretch is basically the warmup, which is very important. But the range of motion isn't past the normal range of motion of cycling.
If at the end of exercise (constant shortening) we then stretch the fibers out to the length that they were before...or even further, then they will recover in the position in which we left them.
...Further, we slightly tear muscle fibers when we exercise (hence the slight soreness). If we stretch them before the recovery process starts, new fibers will be built to accommodate the longer position. This is why it takes weeks or months to lengthen muscles. Basically, we increase the length of the muscles a few mm at a time each time we stretch, recover, stretch, recover...
Plus, stretching after exercise is best because the fibers are very warm and there is much less risk of injury from stretching which is very possible when stretching cold. It is no uncommon for people to pull or tear a muscle when stretching when the muscles aren't warmed up.
That's a basic way of explaining what I understand is happening.
Well put, although check out some videos on walking dynamic glute and hamstring stretches. This movement will go well beyond the typical range of motion while cycling. Otherwise you might as well hop on the bike and pace your self for ten or fifteen minutes.
I think you're overestimating the effects of not stretching after an exercise and why a muscle "shortens". A lot of that shortening is caused by scarring and that pain, that deep soreness, can be caused by the byproduct of that muscle contracting not necessarily the micro-tears themselves. You can lengthen a muscle while by breaking down scar tissue and allowing oxygen to reach that area just as effectively if not more than holding static stretches.