Gangrel

What are some stretches you do for cycling? I know basic running stretches, but they don't seem to be enough, I'm sure everyone could learn a bit from other people's techniques here.

If you can, find pictures so it's easier to understand

Ineedhelp

I like the basic yoga "sun salutation" routine. Namaste!

ed073

Don't seem to be enough for what?

Elvish Legion

If you ask my old running coach (well if he hadn't passed away last year god rest his soul) stretching is bad for your muscles, and a light warm up lap (running) is better, not at to fast just a light jog/power walk.

With that mind set I usally just warm up on the bike, do a couple of miles light untill I feel my legs have gotten the blood really following.

531Aussie

I used to do "the big 3" (hammies, quads and calves), then these others if I had time: glutes, lower back, hip flexors, IT band, adductors.

But, lately, for me, the most important stretch has become the hip flexors. I figure this has had a positive effect on my pelvic tilt, and has therefore taken a load off my hamstrings.

I never stretch before a ride -- only when I'm warm. From my understanding, when you stretch isn't as important as the frequency

clausen

+1
Also warrior pose is good for the quads.

Here is a good link of your interested.
https://www.yogajournal.com/practice/196_1.cfm

biker7

I do want to pick up the book on Stretching that Koffee suggested...but...stretching seem to have a bit of controversy to it if increased range of motion isn't particularly beneficial as in golf for example. Tennis is a noteable example. Two of the greats of all time, Agassi and Lendl don't stretch as they believe the risks exceeded the benefit and both have access to the best medical training advice there is. Agassi of course has had a very long career and is still playing as a top player at 35 years young defying the norm for longevity in a sport prone to injury. As a sidebar, Lance and Agassi are very good friends. I believe one of the bonds between the two champions...both all time greats is their training regiment which exceeds all in their respective sports. Aside from each being blessed with extaordinary gifts, each possess an unparalleled fighting spirit...refuse to be dominated. The only reason that Agassi at 35 made it to the final in this year's US Open is he trains harder than anybody...perhaps that ever played. The same can be said for Lance Armstrong in cycling.
George

roadwarrior

There are many schools of thought on flexibility...but most of the people I know who were or are at the world class level of competition, some of whom are now coaching (here in Indy we are blessed to have the National Institue of Fitness and Sport) will agree that flexibility is on the A list of must haves...

There was a "Lance reference" in one of the posts....here's a short example of what his coach thinks...

For more info...try Dr. Edmund Burke's "Serious Cycling" (you can get one on Amazon for less than $10)...and to quote the doctor..."Stretching improves flexibility and increases range of motion, so well-exercised musles and joints will undergo less severe stress in competitive conditions. Proper stretching after a workout can reduce or even eliminate muscle stiffness after a ride. Stretching keeps the body fine-tuned and hastens recovery.

Before he passed away, Dr. Burke (who's PhD is in exercise physiology) was the physiolgist to USA Cycling, and worked for the USOC. He wrote 11 books...

For photos of cycling related stretches, pages 113-120...for people I know who seriously race, this is required reading. There is a TON of great info in this book.

roadwarrior

It's better, less chance for injury, to stretch when muscles are warm. Even if you go for a short spin, the stretch a bit, then ride. Stretching cold muscles is not good. Even if you run...do a hundred jumping jacks first.

Ineedhelp

Never heard of that before! Although I can see how this might hold true for obtaining peak performance for certain sports...and it does help explain why we now no longer stretch in step aerobics after a 5 minute warm-up--but now only at the very end of our workout, and then far less time is now spent on stretching.

I kind of think though the importance of stretching increases as you age. I attend some pretty brutal yoga classes at my gym--and when some of the other ladies tell me they are in their 50s and 60s? It just blows me away. One lady is in her 70s and has a better figure than an awful lot of 20 year olds--sure is better than mine! Benefits of stretching and exercise are reconfirmed for me every time I walk through the door.

lmans66

This is why you should stretch after a ride as much as you stretch before a ride...Especially on long rides by stretching afterwards you won't find yourself nearly as tired...I have been doing that for quite sometime and found the benefit worth the investment in time afterwards...

dcon

Quads, hams, calves, hip flexors, IT bands, shoulders/sternum, back. Sorry no pics. They're all basic stretches I found various places on the internet and from friends who ride, so I don't have any visual for you.