5 Stretches for Cyclists

We use the word casually these days, but what is a habit? Here's what Webster's has to say... Habit: an acquired mode of behavior that has become nearly or completely involuntary. While stretching may never become "completely involuntary" (lets hope) it's a lofty goal to set our sights on. As a cyclist, you've heard that stretching is beneficial, and you may be nearly convinced you should start. The good news is, it is never too late, but the sooner the better... studies have shown that even very elderly people gain flexibly when following a proper stretching program. Read on and we'll not only make a believer out of you, we'll have you folding like a pretzel in no time.

Identify why.

The first step to make stretching your new healthy habit is identifying why it should be your new healthy habit. Fortunately, the reasons are as diverse as they are numerous. First off, there's injury prevention. If that isn't reason enough, increasing the flexibility of your muscles will help them perform better, and recover faster. Cycling (or any repetitious sport) shortens and tightens muscles, which significantly impacts their performance, and even impacts how you feel performing daily activities. Stretching also calms your mind and lowers your heart rate- and we can all use a bit of that in our lives. Now that you know the why, here's how.

The basics.

Rule number one: don't stretch a "cold" muscle. Jumping out of bed and bending your foot to your ear is sure to cause damage. Instead, perform about five minutes of light aerobic activity such as a brisk walking, marching in place, or even a gentle ride on your bike (keeping your speed under 15 mph.) You'll also want to make time to stretch post-workout, so plan accordingly.

Rule number two: don't rush through your stretching. Many of us rush through our stretching just so we can get on with our ride and say, "yes, we stretched!" Reality is, we are only cheating ourselves out of a better ride. Relax, breath, focus, stretch, and relax some more. We guarantee that after a few sessions, this stretching thing will grow on you. Hold each stretch for at least 30 seconds.