Apr 07 2008
S-T-R-E-T-C-H…
Stretching… How much should cyclists stretch and when?
I wonder about this every time I ride… I come home from a ride and relax. Sometimes I stretch… sometimes I don’t. I have found I feel better with some basic Yoga… but I struggle with the time management.
So, I decided to ask Dr. Chris Eschbach, Director of The Human Performance Lab at Meredith College.
Dr. Eschbach:
This is a bit of a hard question. The research on stretching is a stretch at best! There is little to no research that shows stretching prevents chronic injuries (or acute injuries for that matter). On a practical level, it is good to keep at 
least a functional level of flexibility. For that to happen the old school techniques of stretching should suffice: Stretch after a workout, not before; work all the major muscle groups/joints; perform the stretch 2-4 times through holding the stretch 30-60 sec; perform this 3-5 times per week initially and once you gain a little flexibility maintenance sessions of 2-3 times per week is plenty. Sadly, even if you accomplish this it may not help prevent any injuries.
This is an area that I seriously neglect. I rarely stretch before or after a ride. Thanks for posting this.
Cyclists often get tight hamstrings.
For me at least, stretching my hamstrings is essential.
I once read a heated debate between cyclists on whether stretching added power.
My response? It increases my power infinitely. Because without stretching, I can’t ride.
And yes, I spent my entire youth playing every sport without ever stretching. But the forties have arrived and I am creaking.
Jeff- Yeah… you have to make it part of your routine. I have neglected at times too.
Will- I’m just nearing 40 and I understand… But we will ride on and conquer.
I completely gave up on stretching after my weight training phase because I hate doing it and I don’t feel like I get anything from it. In fact, last year I actually slightly pulled a hammy by stretching.
I attended a seminar last night given by the Sports Therapist for the Canadian Men’s Sledge Hockey team, he recommends stretching no matter what the sport after your workout.
Hold the stretches between 30 - 60 and repeat. So the information is the same as Dr. Eschbach. He too noted that it may not prevent an injury but it will aid in the recovery.
Thanks for reminding me … off stretching straight away. Got to get disciplined again as I truly believe in it’s benefits. Used to do Yoga once to twice a week and loved it. Wish there was more time in a day! Big sigh!
Chris– Like I said I’m pretty bad about doing this as well. I do have memories of times when it felt like I tweaked a muscle because I stretched too hard.
Laurel– I think it’s a good point about recovery. Thanks for visiting.
Groover– That’s the problem… we need MORE TIME… to get the “good for us” activities into our busy day.