Stretching - who does it?

As the title really, I very rarely stretch pre or post ride, I know I should but never seem to get around to it, usually get off the bike and just want to eat.
I know this needs to change so am wondering what stretches work for cyclists, I suppose the standard quad stretch, calf stretch, hamstring etc that we are taught in school will work to a degree but what other stretches should we cyclists be doing to help with flexibility, recovery and keeps the legs supple?
do you guys stretch before and after every ride or do you do a dedicated session once/a couple of times a week in addition to riding your bike?
I know this needs to change so am wondering what stretches work for cyclists, I suppose the standard quad stretch, calf stretch, hamstring etc that we are taught in school will work to a degree but what other stretches should we cyclists be doing to help with flexibility, recovery and keeps the legs supple?
do you guys stretch before and after every ride or do you do a dedicated session once/a couple of times a week in addition to riding your bike?
Obsessed is a word used by the lazy to describe the dedicated!
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I do this after each ride 3-5 mins
https://www.youtube.com/watch?v=QgEbH31FbWs
and this a couple of times a week 15-20 mins
https://www.youtube.com/watch?v=WElIDKxmyQo
I also do one specifically for lower back clasping elbows behind knees and pulling up.
Otherwise you risk your muscles getting tighter and shorter over time
Stretching & Workout Vids
I never stretch prior to exercise, I occasionally will do some post exercise. I was doing this quite a bit when I started cycling again following my Achilles repair early in the year. I have now lapsed with this, I can't tell whether it aids recovery and it certainly doesn't increase my flexibility. Whether it stops me becoming less flexible who knows.
Stretching & Workout Vids
I use a foam roller after every ride before going for stretching my back, thighs, hamstrings and glutes.
Desmond Tutu
Also a big fan of foam rollers/golf/tennis balls for different reasons but all help with mobility/function/muscles
Crudder
CX
Toy
5 mins seems to work for me :-)
Not sure I would have bothered if I had not had some problems
Diamondback Outlook
Planet X Pro Carbon
Bit like fitness though, best to be in good shape than have to chase it later.
Stretching before is wise, as stated not excessively and not with big movements. For instance, sorting out hamstrings by bending over to touch the toes, just start by hanging for 10 second come up stretch your back up then bend down again and you'll likely go further without trying.
Cold muscles exist before stretching the same as they exist before pedalling.
If you think back to a warm up on a turbo, it involves moving up through various zones with a few short bursts to make the body aware of what is going to be needed. Think of stretching as the same, though without the 10 second bursts as the bouncing will do you little good
Crudder
CX
Toy
What stretches do you guys do and for how long etc?
I don't stretch much and am pretty inflexible but am now doing a bit of light/random stretching along with a equally light/random roller session.
(Ps - Browsed a couple "cyclist's warm up" vids following diy's link and will def be watching again.)
If you suffer from lower back problems TRX is very good and you can combine it with interval training. I've been doing it for about 2 months now and my core is much improved.
Rollering doesn't do the same thing, but its still a good thing to do to ease DOMS.
Stretching & Workout Vids
But which stretches are best sought by you/someone who understands your flexibility/limitations
First question though would be, do you have any injuries or niggles to work out? Secondly think what muscles you are going to use (those in your legs and something for your back). Worth remembering that a good stretch session can help your core, which is beneficial to your cycling
Foam roller, one for post rides to give the muslces a fake massage, but I'd also suggest some thoracic extensions give the position you ride a bike in
Crudder
CX
Toy
Stretching & Workout Vids
Ended with shreded hamstrings at the insertion point of my pelvis - I was off the bike for 3 years !
I always stretch hamstrings post ride. I also do a lot more gym work now. I have a routine I call my maintenance routing - basically hamstrings, glutes, core ..
Other days I do heavy weights as I want to look like one of those guys on the cover of mens health (0 progress so far !)
I also do yoga once a week - really boring - but it works !
If the aim is to improve flexibility long term, the best thing I have done to improve this was take up pilates (recommended to me by a physio after a hernia repair). Most people think it just builds up core strength (which it does) but it also increases flexibility. After six months I had lowered my bars by 15mm and raised saddle by 10 mm due to much better flex in hamstrings and lower back. Before the op (and pilates) when laying flat on my back I could lift both legs up to about 60 degrees and can now go beyond 90 degrees.
My hamstrings got so tight I couldn't sit in my normal position because it stretched my legs too much.
So yes, now I stretch and it's made a big differences.
Traditional stretches only works so far. Children growing up gets the best results. Fully grown men make little gains from them. So I bought a DVD called Bendy Body from a contortion school Fit and Bendy. Works better than normal stretches, its unbelievable. Conventional stretches gets thrown out of the window! I am far more flexible than ever before! Even at the age of thirty. It won't be long until I'm more flexible than Van Damme! All the ordinary stretching I've done from 2010 to 2015 before I bought Fit and Bendy's dvd was a complete joke and a mug's game!
The most important thing I learned from the dvd is exercersing opposite muscles of what you're trying to stretch. For example if you want to stretch your hip flexor, instead of pulling a leg behind you, you do leg curls and go for the widest range of motion your glute can allow. And have the non-moving leg in front to keep the pelvis from moving. The opposite way round works too; if you wanna stretch your hamstrings, exercise your quads.
I stretch every morning and evening but just the regular style of stretches mentioned above. I cycle and swim and believe both sports call for fully extended muscles as possible, it makes a massive difference to your hamstrings, especially for swimming. I certainly stretch before training.
Just looked it up on the net and watched the youtube vids, looks good. I might give it a go. :shock:
Also noticed this which might be more practical for those of us at the back of the peloton... https://vimeo.com/ondemand/longandstrong
Stretching & Workout Vids
Any basic guidance?
https://www.youtube.com/watch?v=QgEbH31FbWs 3-5mins
and then a bit more
https://www.youtube.com/watch?v=WElIDKxmyQo
you can take your time on the second and make it more of a developmental stretch (30-seconds to a minute each stretch) rather than the 10 seconds or so shown.
sorry about the squeaky floor boards which can be heard.
Stretching & Workout Vids
Slowly I've got into the habit of routine stretching on a regular basis and have stopped timing the stretches. The best style is to stretch say one leg until the muscle relaxes a little, then you stretch the other leg until the muscle relaxes. You repeat at least 3 times, sometimes 5! At that point (my hamstrings especially) show a marked improvement. They used to be like solid wires and now they are more like stretchy elastic and far more powerful too.
https://www.strava.com/athletes/303457
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