adam
Newbie Member
Posts: 10
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Post by adam on Jan 7, 2007 15:45:48 GMT -5
What is the importance of stretching when it comes to biking? Do many people stretch before they start to ride or just start riding and get loose from there. How about after rides, that seems like it could be a pretty important thing to do. Thanks.
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Post by Clint on Jan 7, 2007 16:09:54 GMT -5
Most people I know just get on their bike and ride and warmup on the bike as it gets the blood flowing. One day I was out riding and my legs felt really really tight and darby showed me some stretching exercises to do on the bike. One consisted of taking your right arm and touching your toes (this is during riding / after your warmup) then taking your left arm and doing the same holding it for about 15 seconds (just hope you have good balance on the bike). It really helped and felt good. Thats about all I know. It seems, "most people don't stretch before riding" but I would suggest it before a really long ride.
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adam
Newbie Member
Posts: 10
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Post by adam on Jan 7, 2007 16:39:50 GMT -5
what about after riding?
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Post by 1yellowtire on Jan 7, 2007 18:41:55 GMT -5
I think stretching is really important--particularly as you get older. People I know who don't stretch tend to get injured more often. Before and after rides are good but so is just a daily stretching routine.
That said--I do not stretch nearly enough, so do as I say and not as I do.
Tony C., Thomas, Carlos (and probably a few other people I'm forgetting) are in Physical therapy so perhaps they will have some more specific (and informed) thoughts.
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Post by Vespa on Jan 8, 2007 8:42:36 GMT -5
Chris was probably thinking about me as one example of an older rider suffering more injuries due to inflexibility.
I'd had a number of injuries since around 1998 that I can say may have been mitigated or even avoided by a combination of core (lower back/ab) conditioning and stretching. Physical therapy prescribed to help me heal always included stretching.
That being said, I will say that for training purposes most stretching should be done after the workout or on another occasion after a warm-up. It's OK to do some short stretches to loosen up, but a full, properly done stretch regimen, before a ride, will reduce performance by fatiguing muscles and may even expose a rider to greater chances of injury. Also, the gains from stretching are cumulative, not immediate -- by stretching at the end, one avoids this pre-exhaustion phenomenom and still contributes to overall flexibility that will impact future riding.
Note that I'm describing a rather aggressive stretching routine similar to ones done with a trainer or in yoga -- most folks don't stretch to their full potential -- before anybody writes in to contradict what I've said (and there are different theories), shorter, 15-30 second stretches done before a ride won't have this negative impact and can be part of a warm-up if it feels good.
Somebody here should expand on technique (avoiding lunges, pain, etc.). One PT with a cycling background coached me to do single sets of 60 second stretches and provided literature to suggest that loner stretches reap higher benefits during seconds 40-60 and diminish after a minute. That was somewhat new and really useful.
Wish I could walk the walk...
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Post by whitetshirt on Apr 2, 2007 13:49:43 GMT -5
Stretching is very important to biking.
If you are not flexible you will be unable to reach certain positions on your bike. A perfect example of this is properly reaching the drops.
Better flexibility also flattens your back and gives Aero bonuses.
STRETCH people. It is good on so many levels.
Go GATORS!! JACK
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Post by Nikki Alexander on Apr 24, 2007 23:58:49 GMT -5
I suggest you stretch for any sport. I've been taking an athletic training class this semester. If you want to prevent injury (you can get injured without falling off your bike) you better be stretching. I'm not the most experienced person when it comes to riding bikes and I don't know jack about road bikes, but I really suggest that you stretch your legs and your back. Hamstrings and calf muscles I think are most likely to be hurt as they are usually the tightest muscles in one's legs. It will take too much time to explain stretching on here but my one suggestion is do not bend over to stretch your legs, instead of stretching them, you are actually contracting them because you are holding yourself up. Sit down and lean forward. I did marching band in high school (make fun all you want, it was hard.) and we stretched every morning and afternoon practice... it helped. People do get hurt, if you're all hardcore and all. Biking is a little more intense, so stretch. The physical therapists definitely would not want to deal with all the stubborn cyclists I've met (not saying you all are, just the ones I know...) so do them a favor and stretch and stay outa there, and do yourself a favor and stretch so you are not in any sort of injury related pain Just a suggestion I learned in class. Happy trails.
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Post by Vespa on Apr 25, 2007 7:52:12 GMT -5
Nikki's 100% right. I'm a convert. When I don't stretch, I get injured. When I get injured, PT's tell me to stretch. With added flexibility, I recover. When I recover, I don't hurt, so I forget to stretch. Then I get injured again. Listen to Nikki! ps -- it also helps positioning on a bike -- we need flexibility to maintain a time trial position for 40K. It even helps when maintaining a tuck all the way down Waterrock, or a flat back in a paceline.
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Post by irish on Apr 25, 2007 11:45:44 GMT -5
As one with multiple lower back surgeries under his belt, I can attest to the fact that a lack of stretching contributes to significant back pain. If you are experiencing lower back pain after riding, try to at least stretch the hamstrings. Hams tend to constrict and in so doing, they place additional stress on the muscles of the lower back (among others). When I get lazy and head for the beer fridge instead of stretching after a ride, my body reminds me what a mistake it is!
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Post by Nikki Alexander on Apr 30, 2007 2:00:18 GMT -5
Glad I was of some use. Also, Irish is right about the back pain stuff too. I don't know too much about it, but I definitely know you have to really stretch that too (I find that bending over backwards and not landing on my head helps a little, although I am not sure it is the proper way) Also, good posture: on and off the bike. I unfortunately deal with a good amount of back pain for a 19 year old because I never sat up straight unless I was riding a horse. I now get pain in my back just sitting, or even biking. I know biking has a posture to it too, learn it and maintain it I believe it will help. Just a little more advice, not that I've ever followed it myself... yet.
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Post by YellowLemondTed on Apr 30, 2007 8:28:53 GMT -5
One thing I've read over and over that is very important is a strong core. Abs and Lower Back. This is the base which your legs are pushing off of each time you bring your foot over the top of your pedal stroke. The stronger your base the longer you can go without the physical fatigue such as rocking hips or side to side movement of the upper body. In strengthening your core you will also help prevent such problems as back pain and muscle fatigue.
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Post by Nikki Alexander on May 1, 2007 17:29:14 GMT -5
So how about... strengthen everything (swimming does it all) and stretch everything (a little after a warm up, a lot after full exercise)
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