In three out of four directions, it's a mile to the start of hills, so warm ups are short.

The worst is a short but brutally steep & technical little hill. Sometimes my back muscles will spasm while going down the other side.



+1 on the hot shower.

This is what my commute usually looks like. I take it easy for about a km or so then push it.

After I reached about 72 I found I have to ride pretty easy for 20 to 30 minutes. Until that time my heart rate will not go over 110 bpm. After that I can hammer with the young guys.

Injury rates. Statistically, stretching increases injury rates for some sports as well as causing injuries. I tore a hamstring with static stretching. It'll probably bother me the rest of my life. I still stretch just because it makes me more comfortable in my daily life. However I don't stretch to the extent that I used to. The reason for some increased sport injuries is because it allows joint movements which are contraindicated in some sports. Things can get out of alignment and then bloooey.

As I stated earlier, I don't stretch. But that's just because I don't really see any advantage to it. I suppose if I were involved in some sport like high-jumping I would regularly stretch since that comes as part of the training.

However, in my daily activities I've never been hindered by the lack of stretching in any way. Still, I would never recommend not stretching to anyone else, particularly anyone that is prone to stiff joints, tight muscles or cramping.

I just spin a bit faster in a lower gear for the first 10 minutes or so. Then start shifting up until I hit my desired level of perceived effort.

Light yoga stretching always helps!

I ride with a small group that goes pretty hard out the gate.
So before meeting up with them I try to warm up on the trainer for about ten minutes.

It takes me 2 miles just to loosen up these days, and I'm still not completely warmed up. Just spin for a few miles. I've never done anything to warm up before a ride though, literally never since I started riding as an adult.

I would imagine that stretching is all over the place. Some say its good to stretch before and after and some say otherwise for various reasons.

The thinking is about how it is done and for what reasons.

I would think younger riders would tend to go without it because they see no tangible benefit or any kind of difference, with our without.

Older riders who already experienced injuries, the aging body with less than optimum intensities of their youth, would look to stretching as a way to prolong the inevitable.

I have a desk job, so most of the time my body is idle. It can take me 15 minutes of easy spinning to wake my body up. If I'm already sore, it could take up to 45 minutes - sometimes never.

Oh - and I forgot to mention: I psychologically prepare myself to ride several hours before. I eat (oatmeal, Cliff Bar, etc) and try to hydrate well. Often this stimulates me well before I get onto a bike.

Even at 54, some mornings I warm up with Ibuprofen, Blue Emu and Bio-Freeze before I can think of pedaling.

I have two bikes , one on the trainer and one for the road . I spend about half hour on the trainer to warm up the muscles before each ride .

How do you warm up?
I once posted,

Since my first reply to this thread last month I've switched to warming up first on the indoor trainer for 15-30 minutes. It's improved my times on some familiar routes, especially where I encounter roller coaster hills within five minutes of leaving home.

I know this will sound a little unconventional to some, but sometimes I'll jump onto a game of "Fortnite" on my PC. It gets my blood pumping, and wakes me up. After that, I stretch upper and lower body.
I'm 65 and play video games and ride a bicycle, but I'm okay with that.