Stretching What's the Deal on Stretching? Do I Need to Hear it Again? I think most of us have heard repeated (and sometimes seemingly stale!) plugs for stretching and the importance of stretching in fitness programs. I often hear, "I know I should stretch more" or "I don’t have time to stretch." Well, snap out of it! Just don’t give me any more "shoulds" or "no time" excuses. They don’t fly. Just because you think you have heard it before doesn’t mean it isn’t really important. If you aren’t taking the time to stretch, then you need to hear it again. And, if you aren’t sure how to do it, then you need to hear it again. You may already know (or think you know) some of the following info or it may be new and put a twist on stretching you haven’t heard. Find out. First, let’s make a distinction between flexibility and stretching because each has its own benefits. Flexibility Flexibility is simply the ability of your joints to move freely through a full and normal range of motion. It can be very sport and activity specific. For example, swimmers have very flexible shoulders because they use a full range of motion in their shoulders when they swim. The opposite is true of cyclists in almost every muscle group! When you cycle, you rarely use a full range of motion for any muscle group. Guess what causes inflexibility? The biggest reason is lack of movement or exercise. So, by cycling, you have made an important step. However, the second biggest reason people lose flexibility are repetitive movements in a limited range of motion. That’s cycling, folks. After thousands and thousands of pedal strokes (an average number of pedal strokes per only one minute is 60-90!), your muscles will get tight. Especially quadriceps and hamstrings. Does it matter? Consider the following benefits of flexibility: Enhanced performance due to enhanced fluidity of movement (e.g. smoother pedal stroke). Injury prevention. Flexible muscles are almost always more resistant to injury than tight muscles. In some people tight muscles contribute to a lack of coordination. Better posture and less chance of low back pain. Tight hamstrings and low back muscles are one of the biggest factors in low back pain. How many long distance cyclists do you know that haven’t had low back problems at some point in their cycling career. Ask around. So, how can cyclists keep from getting hunched shoulders, low back pain, tweaky hamstrings and over-wrought quad nightmares? A key part of that answer is stretching. Stretching OK, here comes what many people find tough to accept. Stretching should ALWAYS be done at the END of every workout or ride whether it was a hard day or an easy day! Take 10 minutes, relax and stretch. It will help maintain your flexibility and speed your recovery! How does it speed recovery? Stretching helps muscles relax allowing more blood to flow through the muscle and flush out the bad and bring in the good. As an ex-gymnast, I used to think that since I was still pretty flexible, I didn’t need to stretch. Wrong. When I didn’t stretch, I ended up with dead and swollen legs. And, more often than not, would start getting injuries. As I have gotten older, it has become even more important for me to stretch for recovery. And, I’m only 33 … I know the 500 is full of folks who would call me a spring chicken! Stretching for recovery - I can’t tell you how exciting that revelation was for me. Stretching within 10 minutes after a workout actually makes it easier for me to get back on the bike the next day When you climb off your bike, be certain to make stretching a part of your post-ride routine. Here are some stretching tips to incorporate into your routine: Coach Paul’s Favorite Stretching Tips BE WARM BEFORE YOU STRETCH! Warm muscles are more resistant to injury. Thus, stretching after your workout is a natural. It is possible to stretch cold muscles (e.g. before a workout), but you need to be gentle or you may create microtears and do more damage than good. If you feel the need to stretch before a ride, it would actually be more effective and safer if you rode easy for 5-10 minutes, stopped at a park and then stretched. Personally, I don’t bother unless I find I’m still tight after 10-15 minutes. Instead, I just ease into the ride. Warming up means warming up and that means riding. Stretching can be a part of warming up, but is definitely not the most important part. Always stretch AFTER your ride. That’s the most important time for enhancing recovery and maintaining flexibility (after thousands of limited range of motion pedal strokes). Stretch a muscle 1-3 times and hold for 20-30 seconds each time. First stretch = Maintenance of current flexibility, 2+ = Flexibility development. Stretch slowly and hold, don’t bounce. Stretching should feel like a comfortable mild tension, not pain. It should be relaxing and feel good! Be sure to stretch more than once on problem or chronically tight areas! Cyclists should focus on hamstrings, quads, calves, lower back, shoulders and neck. Pretty much hit it all. Develop a routine that hits all the major muscle groups. You don’t want to miss any! Alternate stretching "linked" muscle groups. Tight calves, tight hamstrings, tight hips and tight lower back muscles all go together. If one is tight, it messes up the others. Be sure to stretch the entire chain and repeat! If you are trying to improve your flexibility, be patient! It takes time. Be consistent over weeks and months and you will begin to notice a difference. Stretch different angles of the same muscle. Angles, angles, angles!! SEEK OUT TIGHT SPOTS. Get to know your body. One problem with doing the same stretches every day is that you might never find some tight spots that will cause you problems later. Your routine should cover all the major muscle groups, but don’t be afraid to mix up the stretches that you use on any particular muscle group. A stretch that works for one person may not work for another. DON’T DO THESE STRETCHES: Standing bend over hamstrings, Yoga Plow, Hurdler stretch, Neck extension, Deep squat/lunge position with knee beyond toe. More Training Questions? Be sure to catch one of the 500’s training rides to get a face to face answer to your ride preparation questions or read our other training articles. Paul Johnson is the head cross country coach and strength and conditioning coordinator at the College of St. Catherine, Co-Owner of Outdoor Sport Pursuits, a personal trainer, and triathlete turned mountain biking and touring fan. This article is copyrighted 2000 by Paul Johnson. Riders Volunteers Bike.Home. Register! Donate Route FAQ Press Kit History Lodging Community Info