[Closed] Stretching before and after, warm downs for cycling

It's very vague, I just make sure I "spin my legs out" in an easy gear at the end of a ride (so they're moving quickly but not putting any effort in really) and then straight back and attempt to touch toes (you'll only get to your knees) to stretch hamstrings/glutes.

But that's just what works for me and my bad back, not very scientific and might not work for you!

I do these four stretches, one rep each:

Down on one knee, with the other foot planted directly in front of it so your foot and knee line up. Lean forward onto that foot, with the corresponding arm raised as high as you can like a kid who really knows the answer to a question - you might want to steady yourself against a chair or something with the other hand. You should feel the muscles under your forward thigh, more of you lean forward.

Hold that for 30 secs, then switch legs.

Then sit down, and put one foot on the opposite knee so your raised leg sits across your lap with your back straight. Push your raised thigh downward until you feel the strain - 30 sec each leg.

The stand up straight, pull one foot straight up behind your back so your heel's pushing into your bum - you'll feel strain in the front of that thigh. Stand up straight on the other foot, maybe with something to hold onto for balance, 30 secs each leg.

Last, for the hamstrings, get a large towel or a strong scarf. Lie flat on your back, with one end of the cloth in each hand and the middle of the cloth across the base of your foot. Then raise that leg, straight, as close to vertical as you can get, using the cloth to lever it up and hold it steady - as high as you can, 30 secs each leg.

This last one really helps unkink my back after a few hours climbing, when my weakling hamstrings have given all the work to my lower back instead.

If people who really know this stuff want to step in and suggest something better, I'm all ears 😉

You can do this:

*doing it in you grundies is optional but you'll definitely stretch everything out.

Got into Yoga recently. Search Youtube for Rodney Yee (Yi?) "Yoga for Flexibility". 20 minutes, feels great afterwards.

Ride for 10 mins at an easy pace to warm up then stop and stretch. Always important to warm up BEFORE stretching anything.

Hamstrings
Calves
Quads
Glutes
Groin

Ride

Ease off at the end of the ride, sort bike, hot shower/bath and then stretch again. Same as above plus:

Shoulders
Back
Chest
Triceps

The stretching I do has always been top to toe. Yes your legs are working hard but riding bikes, as with most other sports, involves your whole body. Just look at your average body position while riding and you will see that the upper body needs as much attention as the lower.

It's good to get into good habits but imperative to learn how to stretch properly. There are a lot of people that go through the motions but don't do it right as they have little understanding of why they are doing it and how it affects their body.

Seems a lot but having played a lot of sports and having sustained injuries to various bits and bobs it's what I need to do to keep my body going 🙂

I haven't got time to fully go into this (post up research etc) atm as I've gotta nip out but I would advise against cold stretching. If you feel the need to warm up that is fine, but consider the muscle groups range of movement (so no need for Kung-fu style kicks etc)needed to cycle. Easy jogging with some upper body pre-event warm up exercise (not straight into smashing yourself) should do the trick.
If you are not racing, then simply start of over the first few miles in a 'take it easy' mode.

What is by far the most important aspect, more so than stretching, is muscle group balance. We all know about it, but how many on here actively go to the gym and selectively condition the antagonistic muscle groups?

Hands up who gets a low-back ache on steep climbs? When was the last time you [b]properly trained[/b] your core and front chain (not the metal thing that makes the wheels turn 😛 ) Agreed, a bit of a sweeping example but you get my point?

I can be approached for more detail at £50 per hour, £00.00 to STW members 😉

I haven't got time to fully go into this (post up research etc) atm as I've gotta nip out but I would advise against cold stretching. If you feel the need to warm up that is fine, but consider the muscle groups range of movement (so no need for Kung-fu style kicks etc)needed to cycle. Easy jogging with some upper body pre-event warm up exercise (not straight into smashing yourself) should do the trick.
If you are not racing, then simply start of over the first few miles in a 'take it easy' mode.

What is by far the most important aspect, more so than stretching, is muscle group balance. We all know about it, but how many on here actively go to the gym and selectively condition the antagonistic muscle groups?

Hands up who gets a low-back ache on steep climbs? When was the last time you [b]properly trained[/b] your core and front chain (not the metal thing that makes the wheels turn 😛 ) Agreed, a bit of a sweeping example but you get my point?

I can be approached for more detail at £50 per hour, £00.00 to STW members 😉

with the corresponding arm raised as high as you can like a kid who really knows the answer to a question

😆 Brilliant.

I like to excercise my right arm after a ride, up and down gently between my waist and my mouth. I do this standing up or leaning against something or I can also do this sitting down (preferably in the sun)

cheers everyone, i will start having a go!
the right arm technique is important, with largerzade.....

I don't do any before the ride, just take it easy for the first 5 min then push on.

Afterwards, the stretch that has helped me the most is this one:
http://www.trainingforcyclists.co.uk/2012/10/isolated-hamstring-stretch-at-the-knee/

Plus some other general stretching.