Bike 101-Stretching

Stretching

Cycling causes shortening and tightening of muscles. Your leg muscles loose elasticity since they do not go though a full range of motion. Your knees never fully extend or flex. Your back and neck continually stay in a bent and flexed position. All of this can lead to excruciating pain. Incorporating a thorough stretching regime into your cycling routine will help you to avoid injury and will make your Ride experience more enjoyable. Failure to do so can lead to permanent injury and unwanted trips to the medical, chiropractic and sports medicine tents.

Basic Routine
Stretch - Commit to stretching for at least 10 minutes before a ride.
Warm Up - Cycle easily for the first 5-10 minutes and then slowly increase your speed
Pit Stop Stretch -Riding all day? Take some time at lunch or at a pit stop to stretch
Cool Down - Cycle easily for the last 5-10 minutes
Stretch - Commit to stretching for at least 10 minutes after a ride.

Actual Cycling Stretches - COMING SOON - instructions and pictures!!
We are in the process of putting together instructions and graphics for all the main cycling stretches. Please check back for this site expansion.

General warnings

Please consult your doctor or a health care professional before starting a stretching or exercise routine. Injuries, physical problems or surgery can affect the type or stretching that is suited to you and not all the stretches outlined in this section may be suitable.

Please listen to your body. Stretching is not about inflicting pain. Indeed stretching when done properly is not painful. If you feel pain it is an indication that something is WRONG!!! A correct stretching technique involves relaxed, sustained stretching with slow, steady breathing.

How to stretch
Stretching should be done slowly without bouncing. Relax your body and breath slowly and deeply. Don't be concerned about how far you can stretch - with regular stretching you will become more flexible.

Easy Stretch Stage- Stretch to where you feel a slight, easy stretch and hold this for 15-30 seconds. As you hold this stretch the tension should diminish. If it doesn't, ease off slightly into a more comfortable stretch.

Developmental Stretch Stage - After holding the easy stretch, move a little farther into the stretch until you feel mild tension again. Hold this stretch a further 15-30 seconds. Stretch tension should slightly diminish or stay the same. If the tension increases or becomes painful you are overstretching and need to ease off a bit.

Breathing - Your breathing should be slow, steady and under control. Do not hold your breath while stretching. If a stretch inhibits your breathing, ease up on the stretch so you feel relaxed and can breath naturally. If the stretch requires you to bend forward, exhale as you bend forward.

How many and how long: Research has shown that a 30-45 second stretch works best. Time yourself the first few times. 30 seconds is an eternity until you get used to it. There are particular stretches that should be held for shorter periods of time (i.e. Achilles tendon stretches) and we have tried to indicate these times where possible. There are also some days when you might want to hold a stretch for longer if you feel extra tight that day, or just because you are enjoying the stretch. The ultimate rule of thumb is listen to your body!
Stretch each side 1-2 times.

Use your stretch routine to get to know your body. Think about relaxing tense areas. Adjust your routine to reflect daily changes in flexibility. Become more aware of your posture and adjust it to limit further stresses on your body.