Do you stretch first?

**quint41** · 09-10-2006, 05:56 AM

I ride with a group. I also belong to a gym. I've always been told to stretch and warm up before exercise, but only a small percentage of folks at the gym actually stretch and nobody in my cycling group does. Do you stretch before a ride??

**fatbottomedgurl** · 09-10-2006, 06:25 AM

Yes. Stretch my quads, hamstrings, calves, knees (sides). But not every time. I usually stretch afterwards.

**KnottedYet** · 09-10-2006, 06:32 AM

If I think to stretch, it's afterwards. And I certainly don't think to stretch after a little warm-up of 10 minutes or so, cuz by then I'm too busy riding to want to stop!

Cold muscles don't stretch as well as warm ones.

**Bikingmomof3** · 09-10-2006, 06:59 AM

I stretch after I ride, although I usually have done some cardio workout prior to riding, so my muscles are already warmed up.

**Bruno28** · 09-10-2006, 07:04 AM

I don't but I always mean to. I think it would probably help.

**Kalidurga** · 09-10-2006, 07:10 AM

I usually end up doing one or two brief stretches when I stop for a break during my ride, after I've warmed up, and a few more at the car when the ride's over. I always intend to do a thorough stretch when I get home, but I've found a good warm shower loosens the muscles up just as well (and leaves me too sleepy to stretch anyway).

**liberty** · 09-10-2006, 07:10 AM

It depends on where I am biking. If I want to do rides around my house, I tend to warm up on the trainer because once I leave here it is nothing but hills and more hills. Those absolutely kill me if I don't warm up first. So after warming up for about 10 minutes I will stretch out. But if I drive someplace for a ride I usually just get on and go. Then if there is a bathroom break or people need to stop I will stretch out a little bit. I definitely stretch afterwards. My back and shoulders would "talk" to me if I didn't...

**mimitabby** · 09-10-2006, 07:31 AM

i used to stretch before each ride because if i did not i got cramps.

as i got stronger, that went away. Now I stretch on breaks during rides.

**Bad JuJu** · 09-10-2006, 07:41 AM

I've just gone through a course of PT for my knee, and the therapist told me the best way to stretch is to ride for 5 minutes or so first, warming up your muscles that way, and THEN stop and stretch a little. Then of course stretch afterwards.

This makes sense to me, but honestly I don't know whether I'll keep it up. I don't know about the rest of you, but five minutes into a ride, I'm just getting into it and the last thing I want to do is stop and stretch.

**chickwhorips** · 09-10-2006, 09:31 AM

i definatly stretch afterwards. occationally i'll do some weights before i ride and then i stretch, but mostly not. i do some stretching while i'm riding though, just to help loosen up some muscles.

**Denise223** · 09-10-2006, 10:57 AM

No, I don't stretch first, but I do afterwards - not always.

I'll have to search TE & check out appropriate post-cycling stretches.

**donnambr** · 09-10-2006, 12:51 PM

I must always stretch shoulders, neck, upper back before and after a ride or there will be chiropractor visits in my future. Only takes a couple of minutes.

**Grog** · 09-10-2006, 01:47 PM

Stretching cold muscles is supposed to be a bad idea.

Spinning your legs will be a good warmup, use an easy gear. You can always stretch during a break, but afterwards will bring the most rewards.

I wish I could explain why, but I can't. My coaches have always insisted on that though...

**latelatebloomer** · 09-10-2006, 04:06 PM

I do some yoga almost every morning, so I'm not getting ever getting on the bike with stiff back or legs. For a while I got sloppy about after-ride stretching, mostly because when I get back there's always at least nine things I neglected to ride in the first place that gang up on me as soon as I hop off the bike. But I really felt I was paying a price for that in my mobility, plus the stretching is so deep and lovely after a ride. Since I quickly face inclines in any direction I ride, if the weather is chilly, I warm up with a short walk around the churchyard next door. Both my legs and lungs appreciate it.

The trainer I work with is a DEMON about stretching post-ride, which is probably one of the reasons he's in England now for the Masters' World Championships. At 55 he moves with more grace than most 20somethings.

**GLC1968** · 09-10-2006, 04:19 PM

Originally Posted by Grog

Stretching cold muscles is supposed to be a bad idea.

Spinning your legs will be a good warmup, use an easy gear. You can always stretch during a break, but afterwards will bring the most rewards.

I wish I could explain why, but I can't. My coaches have always insisted on that though...

Ditto.

There are studies that have shown that stretching actually decreases total strength output. The studies were weight-lifting based, but I would think a similar theory would apply here. You absolutely do need to warm up...easy spinning to get the blood flowing to the muscles in your legs AND in your heart. And stretching at rests is probably helpful...especially if the rest ends up being longer than anticipated (like wating in line for a toilet!). Stretching afterward is VERY important...cool down with easy spinning again, get the HR back to normal, and then stretch the muscles slowly.

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