Stretching for cycling

mattym

I have started cycling about 3 times a week and am looking for a warm up routine for before i start. What sort of stretches should i be doing? Up until 2 years ago i did quite a bit of running but a knee injury has put an end to that but i'm starting to feel a slight pain in it again after cycling on hills. I know seeing a doctor is the answer and i will but stretching may help the situation along

beans

I found my left knee getting sore recently on hills, and keeping my pedals going around at ~90 rpm in a low gear has really helped.

I'm not sure how effective stretches would be for knee-pain, I would have thought it's more linked to the load on the knee as you're pressing down on the pedal *

* not a doctor

dcRoadie

mattym,

You're probably better off just hopping on the bike and taking it easy for the first 10-15 minutes, this'll give the joints time to warm up and get the blood flowing to the muscles. Do Not stretch before warm up! One of the properties of muscles is elasticity, however when cold, like an elastic band they are not as malleable.

Hope this helps.

dc

alfalad

Has anybody got any good links to a stetching routine? I really need to improve my flexibility, so a routine i good do after a warm up would be good!

kenmc

http://www.bikeradar.com/fitness/article/technique-stretching-the-truth-17237

Turbulent Bill

Is your bike setup ok (frame size, saddle height etc.)? For example, if your saddle is a bit low then your leg extension will be reduced during the pedal stroke. I think you ride most efficiently with almost-full extension, reducing the power required and the load on your knees. Others here should have better advice on bike fitting.

dcRoadie is correct, you shouldn't stretch cold muscles. Just take it easy for the first few minutes until you warm up, then put the foot down! For the last part of the spin reduce your effort to act as a warmdown, then stretch as soon as you get off the bike. My natural flexibility is rubbish, but this seems to work for me.

alfalad

kenmc wrote: »

http://www.bikeradar.com/fitness/article/technique-stretching-the-truth-17237

Cheers kenmc thats a good link and exactly what i'm after, even the intro hits on a couple of things I noticed and want!!

Lumen

I do isometric hamstring stretches and some general passive stretching before and after cycling, in an effort to increase my flexibility.

I read some interesting stuff about relationship between neck and hamstring flexibility, so I make sure to include stretches involving the shoulders and neck.

I admit to know nothing about this stuff though.

scottreynolds

The missing Hip Flexor stretch fro the bikeradar link. - http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html

Cycling tends to really shorten the muscles in the hip flexor region. I always seem to get tight here so anyone designing / preparing a stretch program for cycling should do this strech. The hip flexor is also shortened while sitting at a desk all day.