Stretching/warming up

[Broughtonblue]

Just wondering how many of you bother to stretch or warm up before a ride, and if you do what and how long do you do it for? I hardly ever bother but after my ride yesterday (50 mile) I had some pain in my knee that came on after about 35, just wondering if a warm up would have prevented it.
Often I go out as soon as I wake up or upon returning home from work.

 

[montage]

I deem warming up pretty vital - but on a long ride you could just stop and stretch a few miles in?

 

[MrJamie]

Just before i go out on a ride, while my phone is searching for GPS signals i usually gently stretch my back/hams which helps immensely to avoid getting lower back pain.

I also stretch my hams sometimes before bed, but I get lower back pain if my hamstrings get tight.

 

[ASC1951]

Just wondering how many of you bother to stretch or warm up before a ride..... I had some pain in my knee that came on after about 35, just wondering if a warm up would have prevented it.

Stretching from cold can do more harm than good.

Cyclists are susceptible to various knee pains, especially IT Band syndrome. Stretching can prevent them, but you have to know what to stretch and you have to do it a lot i.e. not just before a ride. Useful summary here. http://www.bikeradar.com/fitness/article/health-knee-care-and-maintenance-part-2-17445/

 

[lulubel]

Stretching from cold can do more harm than good.

Yep, I never stretch before a ride, but always stretch after. I also take it easy for the first few miles to warm up.

 

[defy-one]

Been having physio after knee anthroscopy,so stretches before and after my rides has become a routine

 

[Fab Foodie]

Yep, I never stretch before a ride, but always stretch after. I also take it easy for the first few miles to warm up.

This.
I find taking it easy for the first 15 mins or so and a similar period spinning down is good practice.
Stretch afterwards whilst still warm.

 

[Rob500]

By the time I get myself organised I'm up and down the stairs about 20 times. I count that as a bit of a warm up. Also take the first few miles at a very easy pace. Once back home a good stretch of the hams, quads and calfs is the order of the day.