Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

Stretching and Lactic Acid

Old 11-23-02, 05:14 AM
Senior Member
Thread Starter
trmcgeehan's Avatar
Join Date: Oct 2002
Location: Somerset, KY -- near Lake Cumberland
Posts: 757

Bikes: 1980 Univega; 1985 Ross; 1994 Trek 1400 -- all road bikes

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Stretching and Lactic Acid

I always stretch for five minutes before and after a ride, using yoga positions to stretch hamstrings, quads, etc. I read somewhere (I think in Runner's World) that stretching immediately after strenuous excercise releases (dissipates) lactic acid which has built up in the muscles. Lactic acid, as I understand it, causes soreness and stiffness on the day following excercise. At age 64, this seems to work for me. Stretching is a necessity!
trmcgeehan is offline  
Old 11-23-02, 09:41 AM
Senior Member
Join Date: Nov 2002
Posts: 604

Bikes: LeMond Zurich

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Good Post! Stretching during your mid-ride break helps also. A low- intensity "recovery ride" (easy spinning only) the day after a hard ride works wonders
Poppaspoke is offline  
Old 11-23-02, 05:59 PM
TT Cyclist
Join Date: Aug 2001
Location: Florida
Posts: 26

Bikes: Trek 5900 & Cervelo P2

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Here are a few recommendations for master riders for recovery.

Recovery trick of the night is to get on your trainer and spin for 14-20 minutes. Not too hard, just get a little blood flow going. This is hard to do because it is a pain. No one wants to get back on the bike after a hard day in the saddle.

Stretching and self massage: Do basic quad, calve, hip and hamstring stretches every NITE! Self massage your legs for 5 minutes or so, always working UP towards your heart. You are trying to stimulate blood flow, which helps remove built up toxins from the muscles. Self massage is the best way to work toxins from the slow moving capillary blood vessel system.
Thanks to Palmares.
TT Cyclist is offline  
Old 11-23-02, 09:43 PM
Senior Member
Join Date: May 2002
Location: Singapore
Posts: 566
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I agree TT cyclist. Even though I'm not a master rider, I do those low intensity workouts after a tough one so that I can recover better. It proves to work for me and it seems like some professional teams like to do them too.
oxologic is offline  
Old 11-24-02, 07:25 PM
wabbit's Avatar
Join Date: Oct 2001
Location: Canada
Posts: 5,503
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I find it's essential to stretch those hamstrings and hips! Tight hamstrings can pull on the lower back and aggravate the sciatic nerve and cause all kinds of pain. Find some really good hamstring stretches. And the back too, which really needs to loosen up after a ride. Doing yoga type stretches are really good, I've also found. You don't have to do the whole yoga thing, but I've found that doing a beginner yoga tape or just some of the moves and stretches are great- like side bends and cat stretches, great for the back.

Often I take a nice evening walk if I've had a long ride that day (and the weather after dinner is still good). Walking is also good for loosening the leg muscles and washing away the lactic acid.
You can catch more flies with honey than with vinegar. That's great...if you want to attract vermin.
wabbit is offline  

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.