Hi guys,

This is actually my first post on RBR, so be gentle :D

I just started riding a roadbike after several years on a mountainbike. The riding position is certainly a lot different and I can feel it takes some time getting used to the new positions on the bike.

Are there any good bike specific stretching exercises I can do after a ride? What do you guys do?

Thomas

Welcome, you arrogant bastage.

Stretching is kind of a can of worms among cyclists, with some claiming it's essential, and some saying it's entirely irrelevant. I don't know the science, but I do know that I do not and have never regularly stretched before or after a bike ride.

A lot of people, and shops, set up their road bikes with a bunch more drop and reach than they really need, because it looks "racer" or something. Being too stretched out can make things stiffen and cramp up. Have you looked into a fitting?

Enjoy the road riding... it's addictive.

I put the beer at the back of the top shelf.

Forces me to stretch to get it out after a ride.

i dont really stretch before a ride but my post ride stretching is a must...after a hard ride, i will ride in the lowest gear at 10km/hr around my place for 5 full mins doing nothing then to spin leisurely, listen to the birds and enjoying the serenity....after this will be stretching for the hamstrings/glutes/calves/arms/neck and back, with each stretch around 30 seconds per limb/leg. After this will be home where i drink 1 L of water within 5 mins and bathe in both alternate cool/warm water....i have no idea if all this works but it feels good to be actually doing something that might aid muscle recovery rather then just flopping on the couch and falling asleep..:p

It is a very good idea to stretch pre and post ride, but I seldom do it. I'm just a lazy slug who rides around the parking lot for 10 minutes before a group ride, and who stands around shooting the bull after a ride, with no cool down.

Good summary, Argie. Personally, I stretch ocasionally. I should more often, but I tend to only do it when my legs get tight enough to bother me.

For me, stretching post-ride is a must. I don't ever stretch pre-ride, just make sure you get in a good warm-up before starting a training session. Stretching after a ride can help relieve soreness the next day and decrease recovery time.

For stretches, I do quads, hamstrings, calves, glutes, and back as soon as I get home after a recovery snack. Works wonders.

Say Cheez

I have never stretched before or after a ride in over 20 years of riding(maybe after a century or double century only). Most racer-types I happen to know don't either; we all say we "probably should", but never really change and do it. Usually go at a slower pace the first 1/2 hour or so of a ride...I guess that's the stretch. I have noticed, however, that the cyclists I know over 60 years old seem more adament about stretching,sooo... maybe I will change my tune some day(year) soon for the same reasons.

For me it really depends on my workout. For intervals I will stretch after warming-up and before the intervals because someone told me thats how to do it. I stretch after races because it feels good. I try to stretch after long rides, duration not distance, because I feel like I should. So I don't stretch that often.

Does stretching help me? Maybe, It makes you have one less excuse for riding easier or for not riding the day after a really hard ride/race.

one of my pet peeves.

I am a totally unreconstructed anti-stretching curmudgeon.

If you research the science on stretching, there is not a lick of clinical evidence that stretching does anything to aid recovery or increase performance. This is particularly true in a relatively narrow range of motion exercise like cycling. All the stretch you need is provided by performing the activity. The science allows that some benefit may attach where fluidity of motion is actually inherent in the activity, such as dance. Stretching may enhance fluidity. Other than that, there is far more evidence that it is harmful, at least in some people, and neutral at best in just about everyone else.

You will see stretching recommended everywhere as received wisdom. I have never made it a practice myself, having given it up long ago when I noticed that I felt better skipping it.

A tow-headed child of 30 said to me once, wait until you get older. I am going to be 49 in two months (and can kick his ass in everything but a sprint -- a sprint I still don't have!). How much older does he want me to get?

I usually do a warm-up and cool-down ride, but don't often stretch, at least not formally. I'll do some shoulder rotations and neck stretches while cooling down. I've been thinking about making stretching a more formal part of my routine- but it eats into riding time :)

This topic comes up frequently. Do a search and you'll find several multi-post threads about it.

I rarely stretch pre or post-ride. Once in a while I'll unclip and stretch my quads on the bike, but it's seldom that I do that.

I routinely stretch following a run. I've read or heard of studies suggesting that stretching really doesn't do anything to prevent injury. I still stretch following a run simply because it feels good. Placebo? Maybe. It feels good to me, though, so I continue doing it.

Just don't be so aggressive that it's painful.

i do yoga everyday. it feels amazing and is highly addictive. enjoy the road.

I don't stretch before or after rides, but I do stretch at other times. Cycling makes my hamstrings and calves tighten up, so stretching is required to keep them loose. I do about 15 minutes of stretching when I wake, and sometimes at night as well if my legs are feeling tight.

Pre-ride stretching does't seem to do much for me. You should try everything and see what works for you.

I stretch after each ride, when the muscles are warmed up and will "give" more. I've read it helps get lactic acid out of the muscles more effectively, but haven't done research to see if its true. I used to stretch before and after rides, but stretching before was causing me to be sore or hurting somewhere after rides, so I quit doing the before stretch, and have had no problems since.

One bit of advice; if you're going from MTB to road bike, I'd do the "touch your toes" stretch, it will help with developing your reach, and make it a bit easier when bending over in the drops.

I only do three different stretches myself: bend over forward and touch the ground in front of my toes (I can make a fist and touch my knuckles to the ground now, aiming to be able to put my hands flat on the ground eventually), then I grab my leg right above the foot and pull it backwards until it reaches my butt (to stretch the quads), then I do the one where you stretch your hamstrings by leaning against the wall and "pushing" it.

The reason why there is such varied responses to this topic is becuase the need is dependent on flexibility and therefore how tight the muscles are. Many of those who say that they have never streched post-ride are often those that have been cycling for many years or been actively engaged in other sports for some years. Knee injuries and lower back twitches are common in cyclists and these weaknesses more often than not are due to tight muscles, for example hip flexors for the knee and core for the back. Sure there are other factors but most medical specialists do believe that stretching (fundamentals nothing nutty) has a role for the serious recreational cyclist. just my 2c:)

leg stretches before a ride help loosen up muscles for the ride, shortens my warmup time. i think stretching after a ride is important because it keeps your muscles relaxed after a ride and keeps you flexible. plus i find i wake up feeling better in the morning instead of the usual stiffness. just another example of pain today, less pain tmw. not to mention frequent stretching helps prevent muscle injuries and increases flexibility... I play other dynamic sports as well so its best to stretch and keep the muscles in good shape. those are good enough reasons for me.

don't stretch a cold muscle, if your gonna stretch pre-ride atleast make sure you're warmed up first.

I'm not really a fan of stretching, and I'm sure I read somewhere that muscle tissue doesn't stretch, or at least not very much. So all stretching does is stretch some of the tissue that connects muscle to bone.

However on a similar topic, I have recently been trying out somatics.
Rather than stretching, this is based on the theory that sometimes, muscles can be constantly kept slightly tensed - commonly lower back and hamstrings. This can be seen by feeling the muscle when it is in a "relaxed" state. It should feel soft or relaxed rather than hard and tense. This is due to the neural pathways getting used to this and eventually perceiving it as fully relaxed. Somatics is a way of retraining this, and allowing muscles to fully relax again, which can increase flexibility. Unlike stretching its not a long process, gains can be made in minutes.

I realise its not for everyone, but for people lacking in flexibility it is worth a look.

I stretch after a ride never before. I have tried not stretching and find more soreness and recovory time is longer. I do a slow warm-up before a ride.

Rich

the thing that I have found to be most significant in recovery is eating after effort. it may be all psychological, but I believe in it. I try to ingest some nutritition and rehydrate right away (I like Endurox recovery drink) and follow with a reasonable meal within about an hour. Seems to help.