Stretches

GT_TDI_150

guys,

I stretch for 25-30 seconds on each of my calfs, thighs and hamstrings, but find my inner thigh (from the inner tendon of my knees into my groin) thightening when out cycling, and it I need to stand up on the pedals they thighten even more ... and it stays more tender than other muscles long after spins.

I'd be afraid I'd injure myself, so any idea what stretching I could do to loosen this particular muscle or any other bits of wisedom that might help?

Is 25-30secods enough on each muscle?

GT_TDI_150

No-one?:o

funnights74

I was in a sportive last week with a guy who over the years has done a lot of racing. He was watching a lot of guys stretching and the likes before we set off. He commented to me that he's seen so many guys over the years either trigger off an injury or aggravate an old injury by stretching before you set off before you cycle.
His routine simply involved a rub down with deep heat half an hour before you begin and don't go tearing into your cycle and give yourself 10 to 15 mins to get the muscles warmed up once your on the road.

kumate_champ07

dont stretch before, only after. if your working on flexibility you can do stretching before a long session but only after a good warm up.

kids(and adults) that do Muay Thai in Thailand never stretch, I guess the movements already stretch the muscles optimally. sometimes I think stretching is overrated.


for strength sports stretching before an event/exercise leads to 10% less power

kumate_champ07

inner thighs could be a bike fit issue. I had that problem for a while this season till I made some adjustments to stem,bars and saddle position.

also, cleat position might need attention

Darkglasses

I don't think stretching is an effective way to warm up, particularly if done "cold". I think most would suggest gently starting spinning, going up slowly to full cadence instead.

GT_TDI_150

No streching before ?!?

I always thought you strech prior to loosen the muscles pre excersise. Why do pros in sport stretch pre-fight/match/competition?

andy69

GT_TDI_150 wrote: »

No streching before ?!?

I always thought you strech prior to loosen the muscles pre excersise. Why do pros in sport stretch pre-fight/match/competition?

I was also advised to do my stretches afterwards, not before. Physio said a good stretch before can take quite a bit out of your legs. I always thought the same as yourself though.

This is the stretch she gave me for the groin area...

http://sportsmedicine.about.com/od/flexibilityandstretching/ss/groinstretch_2.htm

...press and hold down for 30sec.

DirkVoodoo

There was a study that linked stretching to a loss in power prior to cycling, but that's for static stretching.

Don't warm up before, but definitely do some stretching after a proper warm down to keep the muscles elastic.

I think that core strengthening exercises and working on muscle imbalances is probably more important for a sport like cycling.

GT_TDI_150

Stiil find NOT stretching before excersise counter intuitive? So different from what we were always told playing soccer or for PE in belgium(which was an exam subject - you had to pass, thinks like sprinting, shotput, long distance running, long/high jump, ... Even got marked on soccer, basketball, volleyball, ....)

Icyseanfitz

so stretching before is a no no oops haha

Seve OB

http://www.mapleclinic.ie/left-menu/articles.htm#Cycling_Articles