Road Cycling It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle. -- Ernest Hemingway

Good Stretches 4 U

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Old 01-12-06, 09:40 AM
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LA_Rider
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Good Stretches 4 U

I found these on the web.

Ive been doing them before riding, again after about a five mile warm up, and most importantly - AFTER riding.

...body is feeling a lot better these days.

Try em out!

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Old 01-12-06, 09:47 AM
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EURO
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I find that most cyclists don't need to do #4, because that action is constantly repeated by riding with a flat back. #2 and #3 look like classic hamstring stretches. I've seen Dave Z doing #3 in photos. They are vital.

#1 I've never had recommended by trainers. I get that stretch while riding by ankling. That seems to me more of a runner's stretch.

There are no ITB stretches here, which are really useful for avoiding knee injuries from a bad (laterally crooked) pedal stroke. Cyclists doing no cross training will most likely have a horribly short ITB. You also get dodgy ITBs from side impacts (being hit or landing on your thigh in a crash).



Hold the bottom pose for a minute increasing pressure for the last 45 seconds. You dont need the silly ball.

I only ever stretch after riding.
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Old 01-12-06, 09:57 AM
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That's a good one too EURO.

This is a great IT Band stretch. (hold your bike for balance)


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Old 01-12-06, 10:19 AM
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I stretch quads, hammies and ITB after every ride. Just remember, kids, don't stretch until you're warmed up.
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Old 01-12-06, 10:48 AM
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Originally Posted by ImprezaDrvr
I stretch quads, hammies and ITB after every ride. Just remember, kids, don't stretch until you're warmed up.
Hot shower for me.

I found some mobility exercises that have really worked for me. I'll try to find a link and come back here to post it, but it involves as follows:

While standing on one foot, for 10-15 reps or any amount (you support yourself with one arm), e.g.,

(1) swing up your right leg, with bent knee, to horizontal position and swing the leg back with the knee locked and the foot extended like you are running, followed by . . .

(2) swing up the right leg, but with the knee locked (like you are place kicking), and swing the leg back while bending the knee, bringing the foot up behind you.

The idea that you actually want to utilize the swinging action, rather than damping things down because you're afraid you'll pull something, as that is what seems to me to be what really helps get things ready for action.

(3) you finish by move the right leg around simulating a bicycling action (my take on this part is that you would just go for a ride at that point if that is what you were planning to do anyway).

The above is followed by the same mobility exercises for the other leg.



P.S., Here's the link re "dynamic mobility exercises" that I happened across, Exerercise #1 and #2 (or substitute a spin on a trainer for #2):

http://www.herts-squash.org.uk/how_t...g_problems.htm


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Old 01-12-06, 10:49 AM
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the most effect stretch for me lately has been hip flexors

pelvic rotation, etc, yada, yada, yada
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Old 01-12-06, 10:56 AM
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it makes no noticable difference for me either way. i know it *should* but the reality is i could go either way on stretching. maybe as i get older and stiffer and more sore i'll stretch more often.
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