I need longer hamstrings

vermooten
vermooten Posts: 2,697
edited November 2007 in Training, fitness and health
Hi,

I ordered a TT bike at the weekend which will be delivered in about 2 months - and I've just realised that I'm so falling to bits that I probably won't be able to ride it. My hamstrings won't let me fold at the waist far enough to get into a nice position. So I need to stretch them out.

Has anyone any tips on what I should do? I go to yoga once a week which will doubtless help, but I want to do more faster.

Your thoughts will be very welcome!

Cheers,
Andy
You just have to ride like you never have to breathe again.

Manchester Wheelers

Comments

  • andyp
    andyp Posts: 10,553
    Run. Cycling tends to lead to shortened hamstrings and running is, I believe, one of the best ways to lengthen them.

    Take it easy at first, i.e. run for a couple of minutes, then walk for the same for 10-15 mins then gradually increase the duration. Stretch afterwards and you'll soon notice a difference.
  • BeaconRuth
    BeaconRuth Posts: 2,086
    Running in order to stretch your hamstrings?! That seems a bit unnecessary. How about just making sure you stretch your hamstrings on a regular (preferably daily) basis?

    Ruth
    http://www.rutheyles.co.uk/
  • vermooten
    vermooten Posts: 2,697
    Thanks for your responses!
    andyp wrote:
    Run.
    I've heard this before andyp but running doesn't do it for me. It's too tri....
    BeaconRuth wrote:
    How about just making sure you stretch your hamstrings on a regular (preferably daily) basis?
    By what means? Simpy by bending forward with legs straight.
    You just have to ride like you never have to breathe again.

    Manchester Wheelers
  • BlackHelmet
    BlackHelmet Posts: 113
    There are several stretches for the hamstrings and I believe you need to stretch a few times every day in order for the body to respond with muscle growth to lengthen the muscle.
  • Mike Willcox1
    Mike Willcox1 Posts: 311
    After every ride I take my cycling shoes and training top off and then stand facing the stairs. I then raise each leg in turn and place one foot on the 5th step with the sole against the upright of the 6th step so that the toes are pointing straight up. Then lean forward with the leg slightly bent and feel the hamstring stretch and count to 30.

    The idea is to not to push down too hard but just to feel the stretch. After a while (at least 4-6 weeks) you will be able to get your torso down on to your thigh, your forehead on your knees and your leg straight out.
  • vermooten
    vermooten Posts: 2,697
    cool thanks everyone!

    I can do this when I get home from my after-work commute.

    Cheers,
    Andy
    You just have to ride like you never have to breathe again.

    Manchester Wheelers
  • Alex_Simmons/RST
    Alex_Simmons/RST Posts: 4,161
    Your yoga will help if it's a fairly vigorous form of yoga as there are typically a lot of poses that work the hamstrings. If you enjoy the yoga, then do at least a couple of classes / week along with regular at home practice (even if it's just doing the salutes) as this will really help - as will all the normal hamstring type stretches such as that already mentioned.

    Or you could of course get a bike that fits :wink:
    RST Sport : Coaching - Training Plans - Powermeters -- My blog -- AeroCoach Australia
  • vermooten
    vermooten Posts: 2,697
    Alex_Simmons/RST wrote:
    Or you could of course get a bike that fits :wink:
    Ho ho I did think about that - and if worst comes to the worst then I'll raise the bars. The guy in the shop knows his onions and he felt that the fit will be fine.

    Cheers,
    Andy
    You just have to ride like you never have to breathe again.

    Manchester Wheelers
  • Johnpwr
    Johnpwr Posts: 47
    Take a look at http://www.sport-fitness-advisor.com/flexibilitytraining.html, the "Flexibility Training Articles"towards the bottom of the page take you to the pages with some specific stretches.

    The site specialises in animated gifs; so the 'dynamic stretches' are rather :)
  • vermooten
    vermooten Posts: 2,697
    Superb thanks Johnpwr! Stretching seems to be a whole thing in itself.
    You just have to ride like you never have to breathe again.

    Manchester Wheelers
  • chrisw12
    chrisw12 Posts: 1,246
    You know how Mike is a 'new toys' sceptic and Ric is a 'strength training' sceptic, I'm a but of an 'increasing flexibility by non-bike stretching' sceptic.


    Doing all the yoga and stretching, is that really going to translate to riding a bike? Shouldn't ALL training be specific to the sport? So if you want to improve flexibility and ride a certain position, perhaps you should go out and ride in that position?

    Isn't this the take home lesson from all the strength training debate. If you think that non-bike strength training is a waste of time then isn't non bike stretching a waste of time?

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