Flexibility and cycling
 

how big of a part does flexibilty play in cycling, and if in your opinion it plays a big part, how do you gain flexibility?

Swim. I train by swimming.

My friends all think im nuts with bikes and stuff. We are also 15 and 16 years old though. Anyways, I swim 50 laps every Saturday morning to help improve muscle mass, muscle strength, cardiovascular system, and flexibility.

Flexibility is a good thing. I ignored stretching for a long time. But, when cramping in my calves started causing problems with my achilles tendon, I did some reading and some thinking.

Now, I stretch at least once a day, preferrably 2-3 times. In addition, I stretch a little bit before each ride and a lot after each ride.

I do a whole range of stretches, calves, quads, hamstrings, groin, and a bit of upper body stuff too.

I am certain that it helps prevent injury. I also feel like it makes my recovery a bit faster.

One side benefit is that it has increased my comfort on my bike. My bike is a bit to long for me in the top tube. Even with the shortest bar & stem arrangement, I still find my brake hoods too far out. But, stretching (especially the touch your toes stretch) has made the hood position more comfortable. I used to barely reach my toes, but now I can almost get my palms flat on the floor.

So, stretch early, strech often.

Cheers,
Jamie

I'm curious about the touching toes thing as well. What is the safe method to improve ones ability to do this ? I'm sure I've read that bending down and bobbing slightly to stretch the muscles can be dangerous..? Is this true :( ?

well, i've done streching on and off -- yoga and karate - but mostly you make gains by repitition -- repeat for a minute or so and then day after day. as far as how much or fast to stretch, in general slow movements are the way to go and if it hurts then something's probably wrong. a little tension is natural, but no pain. as far as "bobbing"... depends on what you mean. forcefully using your body weight/momentum to stretch further is probably bad, but doing a slight pressure/release cycle is often a good way... so i guess what i'm saying is light bobbing is probably fine, but any forceful or high momentum movement is probably asking to tear or pull something.

hmm... vauge phrasing... if you're just starting out i would say flexibility is probably most important for comfort. as you ride more, flexibility is important for efficiency and injury prevention (i.e. tight back, arms, shoulders, etc)

as far as gaining flexibility, the best way is to stretch - many people stretch daily, but i have never had the discipline to keep to it... but a few times a week or even just a few minutes at the end of every ride makes a big difference.

not on strecthing: it's still a controversial subject, but lots of studies have shown that stretching BEFORE exercise can be bad -- it can often lead to more injuries b/c the muscles are cold. most specialists now recommend doing a light warmup and then stretching and then doing the majority of stretching at the close of your aerobic workout ---- many runners still swear by the "stretch before you run" method and i often still do a few quick quad/calf steches before running, but try to do must after my muscles are warm.

also, Cross-Training can help in flexibility too b/c you use different muscles. i do so many sports that it helps keep my muscles balanced... if you primarily cycle i would strongly recommend stretching at least once a week...

And try to relax and breathe while stretching. If you tense up you're canceling out your efforts! I'll try to give myself a massage while I stretch. For the touching the toes..try not to round your back. Then the stretch is all in the back and not so much in your hips/hamstrings. Think of rotating your pelvis forward. I like to lean my rear end against a wall and hang over forward. I can relax better and stay there for much longer that way.

Bobbing and bouncing is generally not good for you while stretching. Rather, with the toe-touch thing, I just hang down [no comments on that please] for about 20 seconds or so. If I'm really stiff [no comments there either please], I find that after a few of these something will "give" and that stiffness goes away and the stretching comes easier.
To the original question, I feel stretching is VERY important, before and after the ride. Failure to properly stretch will lead me to major low back pain on my road bike after about 10 or 15 miles.

Streching before and after any type of phisical activity is a good thing. It helps to keep the muscles relaxed when not being straind and also keeps the membrain around the muscle loose so the musce can expand with out a problem.
Touching your toes is not a very reliable way to determine flexibility. If you have long legs and short arms you may not be able to and vice-versa. If you are intent on trying to touch your toes then do it after your legs are warmed up. After a ride or a workout. Keep your legs stright and just hang over. As mentioned befor, keep breathing. Hold the position for 20 to 30 sec then relax. Do that about 3 times in a row every day. The bobbing you here about is useful but if done wrong it will tear the muscle. Also, strech your calfs. If you hamstrings are flexible but your calfs are not it will hinder you also.
There are alot of good books out there on streching, go pick one up.
Slainte

Check this out... http://www.geocities.com/raschultz_2000/
Stretching is mandatory for cyclists. This website says that lower back pain is caused by hamstrings that are too tight.
These look like they are good basic exercises.

Never bob or bounce while stretching.

I start all stretches easily, going to the point where I start to feel it pull. Then I very slowly, over the course of about 30 seconds, stetch more and more--never to the point of pain.

Then I move on to the next leg, or the next muscle.

Once I have gone through all my muscles, I repeat the sequence at least once. That way I give enough time between stretches of a given muscle, and I can always go a little further on the second or third repetition.

By the way, it took me about a month and a half to go from just touching my toes to the palms almost flat on the floor bit. I am still working to get them all the way flat. Be patient, you'll get there.

Cheers,
Jamie