Post ride stretch

The secret rider

what should be done after a ride to help improve flexibility and lessen the muscle soreness the following day.

marcusjb

The secret rider wrote:

what should be done after a ride to help improve flexibility and lessen the muscle soreness the following day.

The secret rider

Cheers but I was thinking of a more effective way to suppress the aches in the main muscle's such as calf and quads.

tlw1

marcusjb wrote:

The secret rider wrote:

what should be done after a ride to help improve flexibility and lessen the muscle soreness the following day.

works for me

nigeldoyle

Sorry to sound like an advert but do I the following every day regardless of whether I ride or it's a rest day:

Cyclo-Core.com Cyclo 2.0 "Recovery" stretching. 20 minutes using a Stability ball and a stretch cord

alternated with:

Cyclo-Core.com "Accelerator". 16 minute foam roller and stretch cord. You can see a similar foam roller workout here but without the stretch cord stretching:

https://youtu.be/nO1VRTv-GJs

My IT bands used to be really tight and I was in agony rolling them out to begin with. They are now much improved doing what's shown in the video. Foam rollers are really cheap to buy. I usually do the rolling in the evening as it's a good way to relax.

Another useful pre-ride 5 minute quick loosen up is (this is sort of cut down version of the "Recovery" workout I mentioned above. You could do this before and after rides.

https://youtu.be/iN9YYp92hOE

Hope this helps.

rafletcher

A little less scientifically, quad stretches, hamstring stretches, calf stretches. Maybe a glutes stretch too. Just google for some illustrations. I do about 30s a stretch. And in preparation/maintenance in order to strengthen and stabilise the knee I do lunges, squats and heel-drops, plus hamstring curls on a swiss ball, amongst other stuff.

Flâneur

Throw in some shoulder and back stretches too, remember you've just been hunched over a bike for X amount of time.

The secret rider

Thanks both i will google the details of those above now so will take a look. Many thanks.

Hopefully this will help the flexibility and aid recovery

diy

5-6 mins after every ride - https://www.youtube.com/watch?v=QgEbH31FbWs
15 mins 1-2 times a week https://www.youtube.com/watch?v=WElIDKxmyQo

Do the 15 min one for twice as long, if you want a development stretch rather than a maintenance stretch.

Apologies for sound quality - tbh you don't need to listen to her as its obvious what to do by watching with the audio off.

kathyjus

A foam roller and a tennis ball. Very few things I have found feel as good as massaging your muscles after a good ride.
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The secret rider

kathyjus wrote:

A foam roller and a tennis ball. Very few things I have found feel as good as massaging your muscles after a good ride.

talk to me . . .

dirtymonkey1985

kathyjus wrote:

A foam roller and a tennis ball. Very few things I have found feel as good as massaging your muscles after a good ride.

A rolling pin out of the kitchen draw works just as well if you don't have the foam roller. But yeah foam roller and tennis ball are brilliant, Painful but brilliant.

diy

Not to be confused with stretching.. Rollering is great for releasing tight muscles, but does not address the shortening of the muscle that occurs as a result of the tear repair loop.

I have a relatively hard foam roller with spiky bits - no way would I use a rolling pin on my IT band - would hurt like F*** fair enough if you can take the pain

holiver

I swear by massage too. I have a really firm roller which does my IT band and quads. I also use a ball on my Piriformis. The roller and ball are made by Trigger Point Therapy and I'd recommend them.

As for stretches I focus on dynamic ones. Lunges seem most effective for me when targeting the hip flexors.