Stretches and warm up exercises

[Hicky]

YF, sorry for not putting up my umbrella of generalising.
If you consider whatever I've wrote a waste then you follow whatever works for you.
Personally the I use the stretching session as a reflection(corny I know) time for the exercise period on how well people performed comments and general feedback along with the stretching.....if someone is conduction a session then stopping for a min shouldnt matter because the work has already been done.

 

[Hicky]

any suggestions on cycling specific stretches that can be done soon after getting off the bike after a ride people?
i did try a few stretches last night after my ride out....didn't seem to make much difference....still ached like hell this morning.

I dont know enough about you to comment....worked too hard on the bike/ unfit/ naturally not quick at recovering/ poor diet/ not stretching ;enough, properly, long enough, a little under the weather....could be anything....I'm no guru I'm just offering an opinion like all others....take what you find of value and delete the rest

 

[paulw1969]

worked too hard on the bike/ unfit/ naturally not quick at recovering/ poor diet/ not stretching ;enough, properly, long enough

yep, probably all of those, and you can add a recent ex smoker. It was a genuine request for how to stretch the muscles after getting off the bike, since i have never been "fitness minded". I wasn't suggesting it was a waste of time, only that i had probably not done it correctly. But i hear where you are coming from never the less and i will try and find something that works for me.

 

[Hicky]

Paul I'd look at these;
http://sportsmedicine.about.com/od/runningworkouts/tp/BestCyclingStretches.htm
However I'd add in a few glute ones also, along with ab and lower back.....
google ab stretches, but try to keep the hips on the ground and again to the point of resistance for 20/30 secs then a bit further for a third of the time.
For lower back;

View: http://www.youtube.com/watch?v=Aag2g9GvED4

However from 37s onwards I wouldnt hold the calf but behind the knee(slightly higher bottom of hamstring area) to the point of resistance for x seconds...then point the toes then try to straighten the leg with pointed toes.
If you're starting to push yourself there will always be some soreness no matter how much you try.
Also;
http://www.lower-back-pain-answers.com/lower-back-stretches.html#axzz1pfRUmhxB
Posture, controled movements and technique especially when knackered otherwise you do more harm than good.

I used to do the creatine/protein to help but after a while couldnt be bothered with the expense and if I really wanted to could get most of it from a clean diet and if I stopped eating crap but hey life would be boring.

I'm guilty of not stretching after my commutes and suffer lactic buildup through the week, didnt stretch after running on tues night in boots....rest of the week my achilles were like violin strings!
Have a look at what I've found and take what you find usefull, I hope this helps

 

[paulw1969]

thanks for the above Hicky, thats exactly what i need
It helps coming from another cyclist as i do have to be a little careful with what i do as i do suffer with occasional back problems, i'll take it easy and pick the ones which seem to suit me. I will hopefully start commuting later this week as i have done my dummy run tonight.....bet i ache in the morning
Some of the stretches will be ideal when i get to work, others i can do when i get home. Just got to make time to do them which will be the real problem. Due to sitting at a desk all day i reckon the stretches will come in handy, thanks for taking the time for that

 

[Hicky]

No probs, hope it helps