steve2k

I was wondering if anyone does a warm up or stretches before or after their commute?

I normally don't, I just take it easy for the first mile, but my thighs feel really tight and I was just wondering if I should be stretching.

I suspect it's because I've shocked my legs as I've cycled to work 3 times a week for the last few weeks compared to cycling 3 times in the year up until then.

obelix67

some simple stretches when you come off should do the trick

kneel down with your feet flat and put calves n thighs together
foot on saddle and stretch the leg pulling the toes back towards you
lean forward keeping on leg straight that you are putting pressure on

I had a knee injury last year and I swear by the balance board that I bought whilst doing rehab with the physio, gets the balance muscles around your knees working, also working on your balance is good for you in other sports for me inline and ice skating as well as skiboarding.

I have now worked up to doing a series of 1 leg squats on the balance board...

for a ride to work you shouldnt need a warm up as many gyms use a bike as part of the initial stage or a warm up routine..... but try it and see if your body appreciates it....

idcruiserman

I do mild stretching before I leave, and warm up on the bike. Stretch more aggressively after I get to work.

xB_Nutt

I try to stretch before I ride. An old habit I learned running cross country in high school. If I can't, then I take it easy for the first mile.

obelix67

Well stretching before you are warmed up can be quite hazardous and you may induce injury ...

A warm up, then stretch if you feel you must but stretching after the exercise is the important time to stretch and stretch fully.

kemmer

This is very true. I ride easy for the first 1/2 mile or so and stretch (on the bike) at a long light I almost always have to wait for. Stretching before the ride isn't as big of a deal as it is with running, but you should be stretching after your ride.

mtnwalker

There are two types of stretching: dynamic(performing full motion stretching like bending to touch your toes then going back up immediately and repeating) and static(touching your toes by bending over and keeping it there for 10 to 15 seconds).

Dynamic stretching is what you want to do before you get on the bike. This type of stretching promotes blood flow through the muscles and serves as your warm up. What I usually do is perform a minute or two of in place knee lifts, sometimes lunges to stimulate the proper muscles and get warmed up before cycling to work. When I arrive at work then thats when I perform the usual static stretching to cool down and to avoid cramping. Also the muscles are already warmed up then and that is the best time to get some flexibility.

PaulH

My commute starts after I walk my daughter (and the bike) to the school bus stop. That's all the warm-up I need. On days when I don't take her to the stop, just hopping on the bike works fine. However, I don't have any hills for the first mile and a half. Maybe you should take it a bit easier for the first mile.

Paul

muteseh

I always stretch. But then I also practice martial arts so I value being limber.