DRietz

Hey guys, so this may not necessarily be racing specific, but I think if anyone works on their flexibility in cycling it would be the road racers.

I've been doing a very simple 5minute stretch routine every night for a few months. I see a big difference in my positioning and really enjoy taking the time to relax every night after study and such.

So I was just wondering if anybody has a stretch routine. I.E. What specific stretches you work on for loosening muscles in the legs, or back, or just to increase overall flexibility (I know some racers who, when sitting with their legs straight out, can touch their head to their knees - I want to get close to that), etc.

Sorry if you guys think this is out of place or weird, just curious.

stien

Oh man, I'm in for the info.

agoodale

I'm no expert but I do have the experience of becoming more flexible with practice. Here is what I learned along the way.

* Stretch after your workout (or a good warmup). Stretching when your muscles are cold can lead to injury.
* Some people are genetically gifted for flexibility. Don't force it trying to keep up with someone.
* Loosing weight helps.
* Give it time. Results will be noticeable after 2-3 months of a regular routine.
* A good option is a structured program such as Yoga or a Martial Art (Tae Kwon Do in my case).

Other than that find a few videos on youtube for stretching your hamstrings, hip flexors, glutes, & quads.

FiveThirteen

I do all of the leg stretches in here every day.

https://www.wholeathlete.com/yoga_handbook.htm

Great for recovery and flexibility.

DRietz

I'm actually taking yoga first semester next year - how I love PE electives.

But yeah, I mean, I just do pretty standard stretches before I go to bed. Like the butterfly and IT band leg-over stretch. Just trying to come up with some specific stretches, especially that'll allow me to get lower with my back straight.

I feel like losing weight would help if I had weight to lose. I'm actually trying to gain weight.

H3RM

1. When lifting weights (twice a week) I usually stretch the muscle just used for ~30 seconds, then sitting hamstring stretches in the sauna afterwards.
2. After a ride I stretch and use a roller on my muscles.

I'd like to do yoga but I just dont have time between work, school, riding, and the ol' lady..

Hermes

Stretching is somewhat controversial. Some believe in it, some do not and others think it actually reduces strength. I do stretching because I do pursuit and TTs both require great flexibility to get into an aero position and still produce power. I spend about 20 to 30 minutes per day working on my flexibility. I have used an expert to get the right combination for my goals.

The other aspect of stretching is to view lack of flexibility as a limiter. The question to ask is which muscles or joints tighten due to the repetitive nature of cycling. Those are the muscle groups upon which to concentrate your efforts.

I stretch my hamstrings, quads, hip flexors, hips, back and IT bands.

kensuf

Someone else posted this in the "foam roller thread"..

https://www.athletestreatingathletes.com/

DRietz

Mind sharing some specific stretches you use?

You're also local to me - let me know if you ever want to go on a turtle ride!

Racer Ex 

I think it's noteworthy that ara Torres had a stretching coach, as an older athlete I find stretching helps recovery and reduces injury. I roll first then do a lower body sequence starting at the calves and ending at the lower back. 6 stretches total.

DRietz

Kurt, I'd love to know the names of your specific stretches, or at least the muscle groups they pinpoint.

Also, will you be out in Fremont this weekend?

Racer Ex 

I'll work up the list and put it out there, might be a few days though. Heading to VOS this weekend but will be at Cantua and Pine Flat. If I don't get the stretch thing out there by next week PM me a reminder, got a lot on my plate.

Handelfan

hope it doesn't rain on all of us like the forecast says....

milliron

I spend a good 5, 6 minutes stretching my legs in the shower in the morning. Then 10-15 before I go to bed. Every day.

Also, I've heard that holding the stretch for at least 30 seconds is key.

Don't find I need to stretch before or after riding. But, I do warm up and cool down.

milliron

All those and then my IT bands a few more times for good measure. Have had problems with the left one in the past.

Creatre

I've noticed a huge difference since I started stretching post ride with a foam roller on top of my normal post ride stretches. I think I may start stretching in the shower when I wake up and stretching before I go to sleep. I am so inflexible in my hamstrings, so trying to work on that. When I got my bike fit, the guy said I had a 10/10 flexibility for my quads and a 3/10 flexibility for my hamstrings, LOL.

therhodeo

That probably describes my situation except 3 is being generous for me. My hips are a huge pain for me too.

obiwan kenobi

I do Bikram Yoga a couple of times a week plus a routine of low back and hip work post ride.

kensuf

I used to do Bikram 1-2x per week. It's been awhile, but that was one of the most intense workouts I've ever had.

These days I just work with the foam roller 2-3 times a week. I'll hit it some tonight when I get home, should be fun.