Stretching tips for cycling success
by: L D Currie
Posted on: Monday, January 7th, 2008 at 4:37 pm by: L D Currie
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Whether for sport, for exercise, or to simply get from A to B, cycling is one of the healthiest, and most enjoyable, forms of exercise there is. However, as with any exercise, it can leave you feeling distinctly unhealthy if you don’t properly prepare yourself.
While pedaling a bicycle, the leg is never fully straightened or fully bent. That means the muscles are never fully contracted or extended and they can become tight and short, which in turn can cause problems in the lower back, knees, and hamstrings. Additionally, cyclists who spend a long time in the saddle are vulnerable to “muscular rigor mortis” when the muscles and joints become stiff and sore. Fortunately, by incorporating a simple warm-up, stretch, and cool-down routine into your bike ride, you can avoid injury and banish those after-cycle aches!
Warming up
By gradually raising your body temperature, increasing the blood flow to your muscles and joints and getting you in the right frame of mind, warming up prepares you both mentally and physically for the bike ride ahead.
Begin by cycling slowly and smoothly and then gently increasing the speed and intensity over a period of five to ten minutes.
Stretching
Calves: standing three to four feet from your bicycle, lean on it, right forearm on the saddle and left hand on the handlebar. Step forward with your left leg, bending the knee and keeping the right leg straight behind you with the right foot about 18 inches behind the left. Slowly move your hips forward until you feel a stretch in the right calf. Keep the heel of your right foot on the ground and your toes pointed straight ahead. Hold the stretch for 15 seconds, relax and repeat. Then, repeat the stretch for the left calf.
Bask and shoulders: Stand with feet apart approximately four feet from the bicycle and bend 90 degrees at the waist. Put one hand on the saddle, the other on the handlebar. Keep your arms straight and your feet directly under your hips and relax. Bend your knees slightly. Then slowly move your chest down until you feel a gentle stretch in the arms, shoulders, and back. Hold for 15 seconds, relax and repeat.
Hamstrings: Lift up your right leg and place the middle of the calf on the saddle. Steady the bicycle with your left hand on the top bar. Your right knee should be bent about an inch. Your left knee should be slightly flexed with your foot pointing straight ahead in a walking position. Slowly bend from the waist, eyes forward, until you feel a mild stretch in the back of your right leg. Hold for 15 seconds, relax and repeat. Then, repeat the stretch for the left hamstring.
Quads: Stand next to your bicycle, holding the saddle with your right hand. With your left hand, grip your right foot behind you, pulling it gently across your buttocks. Stretch the right quad gently for 15 seconds, relax and repeat. Then, repeat the stretch for the left quad.
Shoulders: Raise the tops of your shoulders toward your ears until you feel a mild stretch in your neck and shoulders. Hold this position for five seconds, and then relax. Repeat three times.
Some key points to remember:
- Never bounce your stretches.
- Stretching shouldn’t hurt! The aim is to feel a pleasant gentle stretching sensation.
Cooling down
Warming up prepared you for activity; cooling down does the opposite. As you come to the end of your bike ride, gradually decrease your speed and intensity until your heart rate, breathing, and body temperature have returned to pre-exercise levels.
At first adding another 15 to 20 minutes to your bike ride may seem like a pain in the ass, but remember—warming up, stretching, and cooling down is the best way to avoid a pain in the ass that lasts all day!
