9 of 17

Write now Article Tools

Although commonly overlooked by cyclists, stretching is one of the most important components for cycling performance, recovery, and injury prevention. The act of stretching is simply the lengthening of your muscles and the tissue around them. Because stretching increases the elasticity and ductility of your muscles, those who stretch are at a far lower risk for injury while cycling.

Your muscles operate in the same fashion as a rubber band. Imagine having 2 rubber bands. One is cold and hasn't been stretched at all. The other is warm and stretched out. Under great stress, which one is more likely to break? Which one will perform better? Which one will last longer?

The most important muscles for a cyclist to stretch are the hamstrings, quadriceps, calves, neck and shoulders. These take the brunt of the abuse while you're grinding out the miles. It doesn't take long; just follow these simple steps for better flexibility and less risk of injury.

Before stretching, you should always do some sort of warm-up activity. A light jog or some easy spinning will do. Do not bounce while stretching, and do not force the stretch beyond a small amount of tension. Start at the lower end of the "hold time" and work your way up to the higher end as you become more flexible.

Hamstrings: Stand straight with one foot out in front, heel on the ground and toe pointed up. Keeping your front leg straight and your back straight bend at the hips and press the chest down close to the front of the thigh, grabbing behind the calf and holding the stretch for 8 20 seconds. You should feel the stretch on the back of your thigh in your hamstring. Repeat on the other leg.

Quadriceps: Standing on one leg, reach back and pull the opposite ankle towards your back side keeping your knees close together and your back straight. Hold for 8 20 seconds, and feel the pull in the quadriceps down the front of the thigh. Repeat on the other leg.

Calves: Lean against a wall or something similar, and step back with one leg. Push against the wall and try to press the heel of your back foot flat on the ground. Hold the stretch for 8-20 seconds, and repeat on the other leg. You should feel the stretch through out the calf and into the heel.

While you are in this position, it is a good idea to go ahead and stretch the soleus muscles (the muscles that connect to the heel) and the achilles tendon (the tendon that connects the soleus muscles to the heel). This area is often overlooked, but it is one at great risk for injury. To do so, do the same stretch as for the calf muscle; only bend your knee slightly while stretching. The "pull" should move from the calf down towards the heel and ankle. Hold for 8-20 seconds, and repeat on the other leg.

Neck: Keeping your shoulders level, back straight, and your hands clasped behind your back, press your head to one side where your ear almost meets your shoulder. Hold for 5-10 seconds, and repeat on the opposite side. Next, carefully role your head around to one direction, feeling the stretch throughout your neck. Complete 3 5 full rotations, then change direction and repeat.

Back and shoulders: Stand beside and facing your bicycle with your legs a little more than shoulder width apart. Place one hand on your saddle and the other hand on your handlebars. Back away from the bike, and lower your head as you bend at your hips until your back is parallel with the ground. Feel the stretch down through your shoulders, arms and back. Hold the position 8-20 seconds.

Learn more about this author, Lana Sain.
Click here to send this author comments or questions.

Add your voice

Know something about Stretching tips for cycling success?
We want to hear your view. Write now!