Stretching, Pre and Post rides.

[g-boaf]

I have to stretch the calves before I go otherwise I'll be prone to cramping. I do stretch afterwards too.

+1. At least used to. At one stage when I rode heavily, post ride stretching seemed to have a preventative effect on cramps (both during and post rides). So it was a quick routine in the shower or after the dismount. No hard science to back this up but seemed to work for me. These days, I don't get cramps and no routine stretching.

It wouldn't have mattered how much stretching I did for me, because that wasn't the problem. It ended up being the bike fit and the cleat position on the shoes. I did a ride on Saturday that previously would have caused me trouble and got through the whole thing without cramping or twitching muscles. Unbelievable that just some adjustment of the cleats and corresponding reduction in saddle height had such a big improvement.

I'm keeping up with the stretching though as it should always be done. With a bit of luck, all the problems I had difficulty with are behind me. Now I can concentrate on getting faster.

[jules21]

+ 1 i am prone to tendinitis due to scoliosis/leg length difference. it got to the point where i had to stay off the bike to avoid rupturing it. the physio gave me stretching exercises, which helped, but i basically resolved it by moving the SPD cleats max. rearwards.

[twizzle]

I've just taken up post-ride stretching against of hamstrings/glutes, lower back pain has come back & I've found I'm a lot less flexible on my right side.


Sent from my iThingy...

[mictra]

Very nice read from all.

So far I've been stretching before and after, nothing major just a quick stretch of quads / hams.

This talk of no stretch before exercise is something I've never considered as I've always done it. I'm thinking of building upon my current stretching (mainly after ride) with a few different stretches as I think it's always good to give your body something new / not the same routine.

[wardie]

Before my early morning rides I do two full salute to the sun routines (yoga people will know what I'm on about) which really gets my back and hips working and warm. I never stretch pre-ride and nor should you IMHO. You're trying to stretch cold muscles which will lead to injury.

I always stretch post-ride though. Mainly hip flexors, glutes, calves and hamstrings.

[casual_cyclist]

I never stretch before a ride and only sometimes stretch afterwards. If I don't do any stretching my calves get very tight and painful which reminds me that I need to stretch more.

[Baalzamon]

+ 1 i am prone to tendinitis due to scoliosis/leg length difference. it got to the point where i had to stay off the bike to avoid rupturing it. the physio gave me stretching exercises, which helped, but i basically resolved it by moving the SPD cleats max. rearwards.

Sounds like you need speedplays with some shims to counter that.
I've just gotten the "flexibility for cyclists book" along with the stretching strap. I've yet to use it as I'm off the bike at the moment but so want back on.
I normally do a quad stretch, hamstring, calves, ITB, butt/lower back after each ride
I also have a rumble roller and some hard spiky balls for those tender areas Starts off lil sore but then starts to feel good as it's been eased out

[LM324]

It's been proven that prolonged stretching before exercise causes a reduction in force production. Can't remember which study I'm quoting, read it awhile back.

I have seen this as well, although I am pretty sure this only applies to doing explosive exercises such as sprinting (not on the bike)