hillcrawler

I think pro cyclists are doing a cool off exercise/spinning on their staionary bike after the big rides as we see after the grand tours. We can simulate it in the last few kilometers of our rides but they also get a good massage for a quick recovery. Even if you don't need a quick recovery for the next day, it is necessary to relax the muscles to prevent some kind of injuries. However, most of us can't afford a massage after the rides. So, what can we do? I think we can only do stretches and do some rolling on the foam roller. What i wonder is if the majority of the cyclists here stretching after the rides or not.

Machka 

Mostly ... no.

travelerman

Not usually; I just make sure to not sit or lay down right away or stay in one spot.

chaadster

Usually not, for me, although I will elevate my legs-- such as laying on my back, legs up a wall-- after particularly long, hard rides, which I find helps alleviate soreness and fatigue.

Trakhak

In 45 years of first racing and then racing-like training, I've never felt the need to stretch either before or after a ride. And now, studies are concluding that stretching has little or no benefit and can weaken connective tissue. Not sure how you came up with "it is necessary to relax the muscles to prevent some kind of injuries."

Pirkaus

At 50, I'm almost religious about stretching after riding.
If I don't, I find myself having IT band, and patella tendinitis issues.
I stretch and hold each muscle group for 15 seconds, and repeat at least 2 or 3 times.
Since I started doing this the knee issues I was experiencing have vanished and I enjoy my rides more.
Pirk

OldTryGuy

Stretching and the use of The Stick and a foam roller has aided in recovery of my 63 year old muscles.

I know about pre-exercise stretching negative effects but please reference the post-exercise stretching problems. Always looking for current information.

post-exercise stretching.....https://sportsmedicine.about.com/od/s...r-Exercise.htm

hyegeek

My stretching consists of untieing my shoes without bending my knees. This is something that I can't do before the ride as I simply am not that flexible until I've ridden for a while.

lsberrios1 

I don't but I have been told countless times that I should. I suffer from being very inflexible and actually need stretching. The most I do is the foam roller about once or twice a week for the hammies, IT band and glutes. I do stretch my neck during the ride.

Myosmith

I think any problems that arise from stretching are because people do it improperly or take it too far. As part of my warmup and cool down, I'll do some stretching to make sure I'm loosened up just enough to easily exceed the ROM required for the upcoming event. I don't have a formal stretching routine, I just put my muscles through basic ROM exercises. I do the same at rest stops during multi-hour events, nothing formal but just a general loosen up and shake it out. I do think that some stretching is good to prevent the loss of normal ROM but extreme ROM is not necessary or even beneficial to cycling. Now if you are a gymnast or dancer, that might be a different story. It all goes back to building your body to do what you want it to do. You need to develop and protect your ROM for your activities of daily living and may need to improve some aspects of your ROM to accommodate a style of cycling. If your back, pelvis, and upper legs are too tight to allow you to get comfortably aero, your TT is gonna suck, but you don't have to be able to hook your ankles behind your neck either.

RPK79

This. Exactly this.

soma5

[plagiarism]Sometimes I get the urge to stretch, but then I just lie down for a few minutes and the urge goes away.[/plagiarism]

Jakedatc

uhh no.. stretching BEFORE has a slight reduction in power. you cannot weaken your connective tissues by stretching.. that would mean that you could weaken them by moving... which is just stupid.

another reason not to take medical advice on the internet... most people don't have a clue what they are talking about.

I stretch afterward and use the Stick. i do foam roller if my IT bands are bothering me.

pro's get massage every day. many of them ride back to the hotel for a cool down too.

bonz50

does reaching for a beer count??? then yes.

canam73

I usually walk the dog as a cool down. Then hit the shower. If stretching occurs, it is incidental.

rjones28 

This

Jakedatc

you could do some active stretching while walking the dog.. a few lunges, toe-hand kicks, knee lift with a calf raise.. etc is all probably better than static stretching anyway.

generalkdi

Foam rolling, not always just if I feel my knees need it.

canam73

What, you don't think a guy walking a dog in full kit other than the shoes being replaced by loafers is weird enough?

therhodeo

Some foam rolling and active stretching/yoga.

RPK79

canam73

I find something like this is much better for my chakra or lactaid or somesuch:

#t=3

hillcrawler

I wouldn't mind kicking this old lady in the ass if i had given a one-time excuse.

canam73

Be nice. Obviously somebody already kicked her in the head.

Jakedatc

well i get out of my kit when i get home, if i didn't already change in the car if it is a longer drive to where the ride was at.

i do find doing something after helps. i've mowed the lawn after and it helped.