Stretching Exercises for Cycling

Stretching will not make you go faster, however it will contribute to your flexibility. Greater flexibility will make a contribution to your overall ability as a cyclist. It is even more desirable to do stretching if you are a BMX or MTB rider, as greater flexibility helps cope with the falls and tumbles you are more likely to experience.

Stretching is something even top pros may not get round to doing. Even if you miss out on stretching you can still reach your top fitness. However, even just 5-10 mins before and after cycling can help avoid tight muscles and perhaps injuries.

The best types of stretching is the gradual stretches, where you tense your muscle until there is a moderate amount of tightness and then hold it for 20-30 seconds. Never go to the point where it is painful, but you should feel a tightness.
This is known as static stretching and is better than more dynamic bouncing types.

It is important to be warmed up before stretching. Don’t stretch when your muscles are cold.

When stretching I try to stretch the main 3 leg muscle groups, things, calves and hamstrings. If I am training hard then stop for a few days and don’t stretch, I often get problems with the Achilles tendon so I try to do these stretches even when not training.

Bernaud Hinault was a great believer in the power of stretching. In particular it is helpful to stretch before a major competition like a time trial – it helps prepare the muscles by making them more supple and increasing their tone. In time trialling one of the great difficulties is maintaining a very low aero position. This position is quite unnatural, greater flexibility through stretching can make it easier to hold this aero position.

In particular it is important to stretch the hamstrings because they instinctively hold back the descending leg.

Stretching is not universally accepted as a way to increase performance, but, if done properly can be of some aid in helping muscles get prepared pre cycling.

Demonstration of Six Stretches

How to Do Stretches

Calf Stretch

stretching calf

Lean against a wall. One foot in front of the wall Bend one knee which is closest to the wall. Keep the second leg (furthest from wall) straight. As you bend the first leg, you will feel a stretch in the back leg. Hold for 20seconds, then repeat for other leg.

Hamstring stretches

Exercise 1

• Sit on the floor with both legs out straight.
• Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
• Hold this position for 10 seconds.
• Relax. Repeat.

Exercise 2

1. Sit on the floor with one leg out straight.
2. Bend the other leg at the knee and position the sole of that foot against your opposite inner thigh.
3. Extend your arms and reach forward over the one straight leg by bending at the waist as far as possible.
4. Hold this position for 10 seconds.

Exercise 3

1. Stand and cross your right foot in front of your left.
2. Slowly lower your forehead to your right knee by bending at the waist.
3. Keep both knees straight.
4. Hold this position for 10 seconds.

Related

• Cycling Stretches at Bicycle Kingdom