In cycling, as in everyday life, flexibility is important to achieve optimum performance. Think about bike maintenance for a minute. When you lubricate your chain, you're ensuring that it moves as smoothly as possible (hopefully helping you ride faster). Flexible joints do the same thing. If your joints don't move smoothly, it takes more effort for you to move your legs (and the bike). Inflexibility causes resistance to movement.
Flexibility is affected by a number of factors we can't control (genetics, gender, the structure of your bones & ligaments). Muscle imbalance (for example, really strong quads but weaker hamstrings), can cause muscle shortening and stiffness. Most importantly, flexibility can be improved over time. The more you stretch, the more flexible you can become. But just like muscle strength, flexibility also diminishes if you don't keep training. So, it's important to stretch daily.
Inflexibility is a function not only of tight muscles and connective tissue (ligaments), but also of joints that aren't sufficiently warmed up. As you begin each training session (riding, resistance training, stretching), start with a 10-15 minute warm-up. Begin with general movement such as walking or easy riding. Then slowly increase the intensity & specificity (ie, if you're going for a ride, then ride - if you're doing upper body resistance training, perform arm & trunk movements).
Static
This is the most common & safest way to stretch. A static stretch is one you hold constant for a period of 20-30 seconds. For best results, perform each stretch at least twice, increasing intensity on the second set.
PNF (Proprioceptive Neuromuscular Facilitation)
This is a great method of stretching, and can actually yield fantastic results (and it's so much fun with a partner). Hold each stretch for 6 seconds, then contract (forcefully push against an outside force such as your hand or your partner) for 6 seconds. Then, relax and continue stretching for another 10-15 seconds. The contraction will allow your second stretch to go significantly further than the first one.
A second variation uses opposing muscle groups (such as the quadriceps and hamstrings or biceps and triceps) to achieve a similar result. First contract the prime muscle (quadriceps) for 6 seconds. When you release this contraction, stretch the opposing muscle (hamstrings) for 10-15 seconds. The contraction of the prime muscles will facilitate an increased stretch in the opposing muscle group.
Passive
These are partner-assisted stretches. Almost any stretch you do can be intensified with the help of a partner. Your partner simply assists you in moving the joint through your full range of motion
Ballistic: bouncing stretches
This is the way most of us learned to stretch in elementary school P.E. classes. This type of stretch is actually dangerous because you can tear muscle and connective tissue. Also, the first ballistic movement (bounce) causes the muscle spindle to contract, resisting further stretching.
Always stretch when your core body temperature has been warmed up. This means you should do about ten minutes of easy cardio (focusing on the area you plan to stretch) BEFORE you stretch. Specifically, if you're focusing on your lower body, go for a quick spin or a jog or do jumping jacks. A gradual warm-up is very important because it changes the focus of blood circulation from your internal organs to your skeletal muscles. It also warms up and thins the synovial fluid in your joints, so they're better lubricated and prepared for movement.
So, if you're going for a ride, try to do a quick warm-up, then get off the bike, stretch, and then continue riding. It's also a good idea on long rides to stretch during rest stops. Stretching pre-ride will help lubricate your joints for optimal performance. Stretching during a ride will help keep you limber and alleviate the build-up of lactic acid and other muscle waste products (which are thought to cause muscle fatigue). Stretching after a ride may help reduce delayed onset muscle soreness (DOMS) which occurs 24-72 hours after you've ridden.
Hold each stretch for at least twenty seconds (the longer the better) and try to relax the muscles you're stretching. This will allow you to stretch even further. Keep breathing & really focus on relaxing the muscle you're stretching. Then rest and repeat the stretch for another ten seconds or more. Never do ballistic (bouncing) stretches. You should be able to feel the stretch, but stop before you're in pain.
Also be aware of the positioning of your joints. Don't perform a stretch that places a joint in an unnatural position (ie twisting your knee in a quad stretch). This will only cause stress on the joint and may contribute to pain & injury.
Sometimes, especially on longer rides, you will feel tightness, fatigue, or soreness that can be quickly alleviated with some on-the-bike stretching. However, you should only attempt these stretches when you're in a position to safely do so (never in congested traffic or on unsafe road conditions). Hold each stretch for 5 seconds & repeat as needed.
Lower and Middle Back
- With one hand on the bar, reach back and place the other forearm across your lower back. Twist your upper body toward the hand that is behind you.
- Look over your shoulder and move that shoulder back while moving the other forward.
Shoulder and Neck
- Reach across your chest to the opposite shoulder as far as comfortable; hold for 5 seconds then repeat on the opposite side.
- Lift shoulders towards your ears until you feel tension.
Fingers and Forearms
- Place hand on thigh, palm up, fingers facing your body. Press firmly to stretch wrist & forearms.
- Place fingers on handlebar and push down to stretch fingers & forearms.
Back
- Arch your back while lowering your head slightly. Then straighten your back and lift your head up to straighten your spine.
- Ease off the saddle, curl your back, and stick your butt out behind the saddle.
Legs
- While coasting, straighten one leg in the 6 o'clock position and drop your heel (make sure the tension on your cleats is tight before attempting this one!).
- While coasting, with your pedals in the 3 and 9 o'clock position, stand and drop both heels; switch feet and repeat.
If you've got a great resource you'd like to share, please email Lorri@VeloGirls.com.
The Body Section -- Your Bicycling Engine -- Foot Stretches and Exercises
Complete Stretching: A New Exercise Program for Health and Vitality
Book by Maxine Tobias and John Patrick Sullivan -- Dorling Kindersley Limited -- 1992. This is a great guide for incorporating a general stretching program into your everyday life.
Power Yoga and Stretching for Cycling
Stretching, 20th Anniversary Revised Edition
Book by Bob Anderson and Jean Anderson -- Shelter Publications -- 2000. This book has excellent illustrations of general and sport-specific stretches (including cycling).
Yoga Conditioning for Athletes with Rodney Yee (video) -- Living Arts (available at www.gaiam.com)
The Stretching Handbook by Brad Walker
Great online resource of sports-specific stretches (including lots of fantastic illustrations) with a free email newsletter.
