Stretching before riding?

[Catrin]

How many of you stretch before you ride? It seems to me that stretching is better done after an activity when the muscles are warm, but given that one of my quads are still tight, as well as one of my hips, I am thinking that pre-ride stretching might be a good idea. Or is it? I have found conflicting information on this, even my PT said that it was controversial. It seemed a good idea to ask how many members do this.

I am thinking about doing a few stretches that will target the muscles on my inner thigh and my quads - kind of limbering them up a bit before getting on the bike.

[KnottedYet]

Nope.
I don't stretch before a ride.

And why are you worried about tightness at one hip and one quad? Is it so tight it interferes with function? We are not symmetrical creatures, you may *need* that hip and quad to be tighter than the other for greatest efficiency.

The body makes muscles tight for a reason.

Be sure you know why you are tight before you go and mess with it.

[Catrin]

Nope.
I don't stretch before a ride.

And why are you worried about tightness at one hip and one quad? Is it so tight it interferes with function? We are not symmetrical creatures, you may *need* that hip and quad to be tighter than the other for greatest efficiency.

The body makes muscles tight for a reason.

Be sure you know why you are tight before you go and mess with it.

Good point - as I remember my injury came last fall on the very day I allowed a personal trainer (not mine) stretch me at my club and she really focused on my hamstring on that leg... It wasn't the primary cause but there has always been a question in my mind if that somehow contributed to the pulled hamstring that day.

The tight hip and quad are opposite each other - and I do stretch post-ride. The PT said the "capsule" around that hip joint is tight. I do have a bit of arthritis in my hips and one of my knees which had led me to wonder if stretching before riding might be a good idea. Your point makes perfect sense, so I won't change anything.

[marni]

I remember reading an article on bicycling.com that discussed the merits of stretching before riding and the general conclusion was that if it felt good you should go ahead and do it, but it was of no significant value, while stretching after the ride was definitely suggested.

[OakLeaf]

The general consensus is no stretching before exerrtion. But if you have a specific issue, as Knott said, address that. If I'm going to be riding a bike with crankarms too long for me, stretching my knees does help me avoid kneecap tracking problems.

[marni]

the name of the article bicycling.com that discusses pros and cons of stretching before and after riding, among several other issues, is on the web site again today and is entitled "get faster now." It also includes a couple of simple stretching exercises.

[Catrin]

Thanks for the name of the article, I think I have that in a recent edition and will have to dig it out, will search their website if I can't find it in a hard copy.

I DO stretch before spinning class, but I've walked for a good 15 minutes or so before I do that. My PT gave me a good number of hip abductor/adductor and hamstring stretches to do a couple times a day. Part of what led to my injuries last year was never feeling the need to stretch - ever. I was never tight, change that to my leg muscles feel tight though they really were. I think it was a consequence of 50 years of sedentary habits and thus not knowing what tight muscles actually feel like...

I think I will just make certain that I warm up slowly on the bike for a good 10 minutes. Where I live is perfect for that, as I have to cut through a good-sized park to get access to my country roads - and then focus on not forgetting to stretch post-ride.

Thanks - just trying to develop new habits that will help me prevent a repeat of last fall

[marni]

I think I will just make certain that I warm up slowly on the bike for a good 10 minutes. Where I live is perfect for that, as I have to cut through a good-sized park to get access to my country roads - and then focus on not forgetting to stretch post-ride.

It always takes me 4 or 5 miles actually on the bike just noodling along and getting comfortable in the saddle, getting my helmet mirror adjusted,running through a couple of gears, stopping and starting etc. That is no matter what time I ride. It's as much mental as physical.

[marni]

I think I will just make certain that I warm up slowly on the bike for a good 10 minutes. Where I live is perfect for that, as I have to cut through a good-sized park to get access to my country roads - and then focus on not forgetting to stretch post-ride.

It always takes me 4 or 5 miles actually on the bike just noodling along and getting comfortable in the saddle, getting my helmet mirror adjusted,running through a couple of gears, stopping and starting etc. That is no matter what time I ride. It's as much mental as physical.

[bluebug32]

Sometimes I'll gently massage a tight muscle with a massage stick or foam roller before a ride if it's feeling a little grumpy before a ride. Grumpy as in stiff or sore from exercise, not if it's injured.

[Catrin]

... Grumpy as in stiff or sore from exercise, not if it's injured.

My problem is being able to tell the difference

[bluebug32]

My problem is being able to tell the difference

I've followed a few of your other threads and I can certainly sympathize with you in terms of injury and nagging pains. I posted a thread about my problem understanding the fine line between training and overtraining. That thread and a few conversations with a trainer/chiropractor/ coach finally got me to stop and realize the hamster wheel I've been spinning on. I was pushing too hard, ramping up my training too quickly, and getting injured, but then never fully recovering.

I knew I had to force myself to stop this cycle. I've devoted this winter to a long period of slow riding. I've been building my base, noting any pain I experience and slowly ramping up my efforts as my body remains pain-free. This means no spin classes, no vigorous XC skiing and no anaerobic bike intervals. I'm staying aerobic and as my bike-coach husband keeps saying "you're not training, just riding." That helps me not feel so lazy as I watch Food Network and pedal away. I'm also doing a few pedal drills to help improve my pedal stroke (something that was exacerbating some muscle pain).

I'll tell you, not hurting is an amazing feeling! I've also worked with a personal trainer to add a core/upper body workout and leg strengthening to help any muscle imbalances. For once, my body is recovering quickly and my pedal stroke is really improving.

Just a thought, as I've seen myself in a lot of the threads you've posted. Feel free to PM and we can start our own support group for overachievers

[Catrin]

Overachievers "R" Us

What got me in trouble last fall was that I was not sore. Ever. My body gave me no real warning that I was over-doing things until I had already crossed that line - then I got stubborn...

This year will be different and I have a plan - as long as I have the discipline to actually stick to the plan. It helps a great deal that my personal trainer is also a cyclist and he is no longer shy about speaking up when he thinks I am pushing too hard. That does help, for sure.