Do you stretch?

What are the best exercices to do and for how long?

Before or after the ride or both?

I stretch during the ride after I am warmed up. I usually stop about 15 minutes after I start my ride and stretch my Quads, Hamstrings, Calves etc.

I never stretch after a ride, but I probably should.

personally i never stretch before, after or any other time. I am not flexible can can hold the position i need on the bike ok.

I stretch before and after. I use a foam roller after as well and before I go to bed.

I never stretch before or after a ride. The only time I stretch is once in a while at night while watching TV.

after

Before. If I stop during the ride I stretch then. And after. It helps in other ways besides cycling and preventing injuries

i stretch usually 15 minutes into a ride. it's never a good idea to stretch before warming up. then i do a really good 10-15 minute stretch after my ride making sure i cover all muscle groups. like crydee said, it helps in other ways other than cycling.

Yoga. Lot's of yoga. Went from could barely touch fingertips to toes at 43 to very flexible at 48. Plus balance about a thousand percent better and stronger in areas I didn't know I needed but find quite useful. As a guy with an L5/S1 spinal fusion, I have needed a chiro since I started yoga - and can not only get into wheel, but can stay in it for a reasonably long time.

That said, Stretching never really worked for me.

Before and after always.

I stretch after 99% of the time. Before almost never.

Both before and after for 20-30 minutes, with ice afterwards.

We can thank Mr. ITB Syndrome for that.

Quads and hamstrings - before, but esp. after.

quads, hamstrings, calves and groin...i repeat after the ride also

Stretch after, never before.

most usually before running (like this, etc)...



... i also use a resistance band frequently to loosen up the upper body a bit, if that could be considered stretching.

I always stretch my ITB and Achilles before a ride. Full stretch after.

I don't stretch.

That turns a one hour ride into a two hour commitment.

I usually swim for an hour or so after my daily ride, the water is 83F, and I stretch during the swim in the water, while muscles are warm. Calves, quads, glutes, hams, achilles, etc. This is fairly new for me to stretch, but I like the results so far. Current stretch practice theory says to stretch warm muscles, not cold.

I stretch before and after a ride, workout, etc.

I use this routine, from the stretching bible (referenced at bottom of page)
https://bikesourceonline.com/page.cfm?PageID=317

Dont forget hip flexors and in particular the psoas. Check online for examples. Overuse can really tighten these bad boys and affect your performance and everyday posture.