Originally Posted by
Lazyass
Think of your muscles as a balloon. Do you blow up a balloon before stretching it out? No. Hamstring stretch, calf stretch, groin stretch, ect. You can google plenty of stretches. Stretching after you ride before you cool down will help keep your muscles from getting stiff as well.
static stretching beforehand has pretty much been proven to be useless and even worse for your performance. Look at the pro's before a stage or TT.. they are doing warm up rides around or on a trainer.. As long as you don't gun it right out of the garage then you will be decently warmed up in a few miles.
after is where it matters. stretches, massage, all good things. I usually stretch quads and calfs right after so I don't forget, then use The Stick after that.