Stretches

[biglad]

Hiya guys,

The cash in my Paypal account is slowly making its way to my bank, and this time next week, I hope to be the owner of a new bicycle and starting a new era of physical prosperity, waving goodbye to a decade of gluttony and sloth, and perhaps, mooning it as it departs. I was wondering if you guys have any pre-ride rituals you undertake prior to leaving the house? Most notably stretching and limbering up. I have no doubt that this will depend upon the type and length of the rides, so I will say this, If I manage 1 mile on my first excursion, I will be giddily proud of myself.

If a similar topic already exists, my apologies.

If anyone has any stretching tips that might help I would greatly appreciate them. Or if you know of any sites that might be of use that would also be amazing.

Cheers gents and ladies,

Biglad, soon to be mediumlad, soon to be leanmeancyclingmachine...lad!

 

[numbnuts]

I don't do any stretches, but for the first couple on miles I pedal fast in a high gear to work my leg muscles after that pedal at a normal pace

 

[DTD]

Good news about getting your bike soon. Best thing I've done in years.

I don't do any stretches, but I start off riding steady to warm up a bit.

I had a word with Mrs DTD who doesn't do much cycling, but is a certified gym rat.
She reckons you need to be very careful about doing any stretches as your muscles won't be warmed up.

My pre-ride rituals tend to be more about checking the bike and making sure I've got everything.

 

[HLaB]

I think streches are supposed to be more effective if you warm up first. I quite like to cycle at a moderate pace to the start of the club run and then do some stretches then.
Apart from that I'm a terrible one for just getting on the bike maybe ramping up the effort as I've warmed up but not doing anything specific. I do however find my self doing lots of stretches (but nothing planned) off the bike in the evening.

 

[Steve H]

Similar here. I just tend to take it steady for the first couple of miles until the legs feel freer and the blood is circulating nicely.

 

[Mad at urage]

There are two different kinds of things that people call "stretches".

Deep stretching of the muscles to maintain / increase length: Best done after exercise when the muscles are warm, they are most effective then and doing this before exercise risks tearing muscles and ligaments.

Moving joints gently through their movement range: This should be done before exercise to prevent injury. For joint movement whilst cycling this is 'probably' best done by cycling as gently as the terain allows whilst you warm up (since the bike is controlling your movement limits). There is potential benefit from moving back and shoulders through their movement range before cycling though, as these tend not to be moved on the bike, until you suddenly need to look around!

 

[gbs]

The current thinking is

1. warmup
2. exercise
3. warmdown
4. stretch

and that any stretching before muscles etc are warm should be v gentle.

Good luck with the new regime

 

[Mad at urage]

Aye, but what does the warm-up consist of?

For athletes in sports involving impact and sudden movement, I see a lot of them 'streeeetching' (and often bouncing into stretches ).

For athletes in sports involving reaching, I see impact / contraction exercises (jumping, arm-swinging etc).

My understanding is that warm-up should be about moving joints through their ranges (but not beyond), just fast enough to encourage increased blood flow to the muscles?

 

[Moodyman]

Stretching cold muscles is just as bad as not stretching.

A light jog for a couple of mins or a light bike ride for the same period will get the body slightly warmed up.

Then do proper stretches - calves, thighs, hamstrings, back, shoulders and arms.

Then do your proper bike ride.

Repeat the stretching immediately after your ride to avoid cramps later when the muscles cool down.

Stretching conditions the muscles to handle greater physcial exertion, and also helps the muscles to repair themselves after exercise.

 

[gbs]

The current thinking is

1. warmup
2. exercise
3. warmdown
4. stretch

and that any stretching before muscles etc are warm should be v gentle.

Good luck with the new regime

 

[Fnaar]

Or... pre warm-up warm-up, follwed by warm-up, follwed by micro-stretching*, then full stretching, then exercise then pre warm-dowm, warm down, reverse-stretching, bacon butty and mug of tea.

*(I just made that up)

 

[4F]

no stretching here either, get on bike, take it easy-ish for the first mile and then just ride

 

[Davidc]

Stretching cold musles is not a good idea.

When cycling I warm up on the bike, similar to Numbnuts, but just going gently to start and then steadily increasing speed and power over the first 10 minutes.

I try to remember to warm down for the last 10 minutes of a ride but often forget, I do usually do a deep stretch of hamstring, front of thigh, and calf after any ride more than a couple of miles, and at the start of any rest break during a ride. If I remember.

I was rather more conscientious when younger and able to excercise more vigorously though.

 

[Fnaar]

It can all get a bit silly though... I never warm up as such, just dont tank it for the first couple of miles. Then I slow down a bit near home, as there's a bit of traffic. In the morning, when I get out of bed, I often do some exercise. I warm up by stretching. What could you do to warm up for stretching... think about stretching? Exercise doesn't get much gentler than stretching.

 

[Steve H]

<br />It can all get a bit silly though... I never warm up as such, just dont tank it for the first couple of miles. Then I slow down a bit near home, as there's a bit of traffic. In the morning, when I get out of bed, I often do some exercise. I warm up by stretching. What could you do to warm up for stretching... think about stretching? Exercise doesn't get much gentler than stretching.<br />

<br /><br /><br />

Thinking about stretching. Yes I could probably bring myself to do that