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Stretching helps flexibility and comfort yet it's often overlooked as an important step in the cyclist workout. Both dedicated and novice cyclist should stretch both before and after their rides for improved health on and off the bicycle. Here are a few stretching techniques that might help you prevent an injury and prolong your time as a cyclist.

Pre-Ride and Post-Ride stretches for the serious cyclist -

Before and after riding off on the bicycle trail, the serious cyclist should look at doing a series of easy stretches. First, you should remember to never stretch cold muscles. This could cause even the most seasoned cyclist injuries. Start with a brief walk lasting approximately 5-10 minutes. This will warm the muscles and allow them to stretch safely.

Once your muscles have warmed then practice these stretches ...

Calf Muscles:
Standing two to three feet from a wall, put your outstretched hands on the wall, shoulder width apart. The cyclist should keep the knees straight and the heels flat on the ground. Lean in toward the wall slowly, keeping the body and knees straight: Stop when you think the calf muscles are at their limit...when they and the Achilles tendons feel stretched. Hold 3-5 minutes.

Quadriceps:
Or the front of the thigh. Standing upright, hold one foot and pull it toward your bottom. Keep the knee pointed down. Hold 1-3 minutes.

Hamstrings:
Or the back of the thigh. Sit on a soft surface, keep the knees straight and bend forward at the waist. Move your head down toward the knees or beyond. Do not bounce, just lean forward and exhale while your head moves toward your knees. Hold 3-5 minutes.

Yoga:
Cyclists who spend large amounts of time on their bicycle would benefit from Yoga. Yoga is a discipline that teachers balance, a must for the serious cyclist. The Downward Facing Dog pose stretches all of the major muscle groups used by cyclists. Yoga should be taught by a master, but the steps for this pose are ...

Get onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tail bone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the

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