STRETCH INTO YOUR RIDING SEASON

Topeak-Ergon team member and USA Cycling certified cycling coach , Yuki Saito, took a few minutes out of his day to share some of his recommended stretching tips for cyclists.  It doesn’t matter if you are a seasoned professional or a daily commuter.  These stretches are designed to aid in your cycling and recovery.

When the same muscle groups are used repetitively, as in pedaling, those muscles actually shorten, causing tightness and loss of elasticity. Injuries from impaired flexibility are very common among cyclists.

Although people tend to be reluctant to spend time stretching, in favor of more time on the bike, flexibility is very important for cyclists! Stretching will help reduce the risk of injury, help you feel more comfortable on the bike, and improve your cycling efficiency!

Where should I focus on stretching?

I see many riders who have low back pain caused by tight hamstrings and/or gluteals, knee pain caused by tight quadriceps and IT band syndrome caused by tight illiotibial bands. Proper stretching can help prevent or alleviate all of these symptoms.

One more muscle I recommend to stretch is iliopsoas. Iliopsoas plays a very important roll in the upstroke of pedaling, and gets tight easily since it is never stretched during the ride.

How do I stretch?

Good question. I recommend two stretching methods for my clients and myself: stretching with equipment (foam rollers and sticks), static stretching.

I have found using a foam roller noticeably helps muscles keep loose and relaxed when it is used properly.  Rolling tight muscles on a foam roller may be very painful at first. If it is too painful, use the stick instead, until the muscles get loosen sufficiently too allow use of the foam roller.

Foam roller stretch: Roll gently for 30-60seconds each stretch. Finish with a static stretch.

Examples of foam roller stretch exercise:

Quadriceps —- center, lateral side, medial side

Hamstrings —- center, lateral side, medial side

Gluteus —- medius, maximus, piriformis (one leg crossed, knee out)

IT band —- from the gluteus medius to the lateral side of knee joint

Lower back/ QL (quadratus lumborum)  —- Roll up and down / roll side to side

Mid- back to shoulder —- roll up and down

Neck —- neck on the roller and roll head side to side

Calf/shin —- form roller or hand roller

Pectoral (chest) —- Put form roller along spine and stretch arms to the side and move up and down.

Static stretch: Hold for 30-60 seconds each stretch.

When do I stretch?

Timing is very critical for stretching. Muscles are delicate and should be warmed when you stretch. Otherwise you may tear muscles. I don’t recommend stretching before your rides especially in cold temperature.  After your rides, during rest time between sets of a strength workout, and after taking a hot shower are all good times to stretch.

Do I need to stretch more?

If you feel tightness or pain in the back of your legs and/or torso, you should probably stretch more frequently. Try to stretch about 10 minutes everyday.

Be careful not to over-stretch, though. Excessive stretching could lead to impaired performance in cycling. If muscles get too slack, they do not return the stored-energy and may reduce the stability of joints. However, I suggest you still stretch 2-3 times a week lightly to maintain the flexibility and clear your muscles even if you think you are very flexible.

Yuki Saito

SaitoCoaching.com
Team Topeak-Ergon

References
Pruitt, A. Andy Pruitt’s Complete Medical Guide for cyclists.Velo Press, 2006
Friel, J. The Mountain Biker’s Training Bible. Velo Press, 2000
Burk, E. High-Tech Cycling .Human Kinetics, 2003