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What is your stretching routine before a ride?

Old 02-15-13, 04:07 PM
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zenout
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What is your stretching routine before a ride?

What do you do and for how long?I'm getting older and im sure you the rest. Thanks all.
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Old 02-15-13, 04:19 PM
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I ususlly ride first thing in the morning so I don't take the time. When I stop I'll stretch my hamstrings a little. I'm one of the most inflexible people I know so I'm thinking of joining a hot yoga place. Some of the guys at work are going and they said it's amazing. It's pricey at $115 a month though.
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Old 02-15-13, 04:40 PM
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No stretching before ride. After about 35 minutes of riding I stretch for about 5 minutes and then continue ride.

Usually I do some stretching after as well.
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Old 02-15-13, 04:51 PM
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Stretching cold muscles isn't really going to do you any good. Stretch when you're done.

Just don't immediately go fast.
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Old 02-15-13, 04:52 PM
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I ride first thing in the morning (once I am awake) and I dont do any stretching either, I have about 5 miles of flat road then a gentle climb. I am usually an hour in before I hit anything steep. I will stretch at the top of a climb if my legs feel like they need it.
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Old 02-15-13, 05:33 PM
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When I have time, (some Saturday mornings), I love a nice leisurely stretch & double-strong coffee ritual before a ride and it absolutely helps both in that day's performance and recovery later.
Usually do 10-15 minutes on the rollers beforehand to warm up the muscles. Very important not to stretch just to feel the tight feeling, but to do it yoga-style IMO. Stay relaxed, breath deeply, and when you stretch to the point of feeling tightness, try to relax the tightness away and keep breathing deeply.

Usually in this order, roughly:
~Touch toes/soles, either sitting or standing.

~Same thing, touching both hands to one foot, then the other.

~Back bend (cobra pose) looking up at the ceiling


~Downward dog, pushing hip bones toward the ceiling, starting up on toes and gradually let the heels come to the floor.


~Figure four, to open up the hips


~Stretch cord, each leg in the following three positions:




~Foam roller out ITB (keep breathing deeply ):


~Point right-arm/left leg away from each other, holding each for a few seconds, flexing the back and alternating.


It sounds like a PITA at first, but once you've done it a few times and can move smoothly through your own routine, it goes pretty quickly--just about 5 minutes. Keep your spine for the most part elongated, and focus on deep, deep inhaling and exhaling.
When I can make time to do this before AND after rides, I can absolutely notice the positive difference.
Check your local library for yoga videos, and for cycling training vids. I got most of these from those, and just kind of chose the ones most beneficial for me. Build up your own routine.
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Old 02-17-13, 09:09 AM
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Bending over to tighten the buckles on my Sidis is all the streaching I need.
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Old 02-17-13, 11:14 AM
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Originally Posted by zenout View Post
What do you do and for how long?I'm getting older and im sure you the rest. Thanks all.
On rides before work, it starts with a wake up around 5 to 5:30 am. Then its about getting circulation going and some kind of physical routine. On rides in mid morning or afternoon, its way different.

Early mornings is like the twisting, bending, stretching per the above posts but not exactly. If I try to bend down to touch my toes, I won't go far. But after hamstring stretches, its easy. I used to use the rope method but I found an easier way without any of that apparatus, except for the doorways itself. Most doorways are like 30 inches wide. Hallways are between 36 to 40 inches wide. At my height, I use the 36 inch entrance between rooms. I stand at one end and raise my leg up and rest it on the opposite end. The higher I raise, the more I stretch. I inch my way, going higher and higher. It begins to hurt and I stop. I do the same for the other leg. Then I test to see if the stretch worked by standing and touching my toes. It works.

For the taller riders, I would imagine the 40 inch hallway openings would work. My stairways is 36 inches but don't want to fall off the stairs.
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Old 02-17-13, 04:42 PM
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I stretch in the evenings throughout the week when watching Netflix or having family time. Just sitting on the floor and doing yoga-style stretches. I also take a yoga class at least once a week, maybe twice. The night before a big ride, I will roll on a foam roller. I don't stretch immediately before a ride, and I'm already flexible enough from 15 years of doing practicing yoga.
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