Prepare your body before a long ride

[bongjumper]

Stretching is very important, although it is probably the most neglected aspect of the ride. The benefits of regular stretching include:
-Increased physical efficiency and performance
-Decreased risk of injury
-Increased blood supply and nutrients to joint structures
-Increased quality and quantity of joint synovial fluid
-Increased neuromuscular coordination
-Reduced muscular soreness
-Improved muscular balance and postural awareness
-Decreased risk of low back pain
-Reduced stress

Guidelines for stretching exercises

-All warm-up programs should consist of pulse-raising activities, along with mobility and stretching activities.
-Only stretch after the muscles have warmed up (eg.10minutes riding)
-Only stretch to the point of mild tension. No stretch should ever be painful
-Stretching exercises are static in nature and should be held for 20-30sec
Do not use any bouncing or jerky movements when you are stretching
-Do not hold your breath. Breathing normally will help you to relax
-Stretch before and after all physical activity

THE CALF STRETCH

MUSCLE (S) WORKED: Calf muscle (soleus)/Gastrocnemius
LOCATION: Rear lower leg
STANCE: Stand with feet hip width apart, back straight and stomach tight.
Keep the knees slightly bent
MOVEMENT: Keeping in a straight line from head to the right heel, lean forward but keeping the right heel on the floor. Place both hands on left thigh.
HOLD: Slowly count to 20-30 (repeat twice) Repeat other side. the front leg should be kept over the ankle. Do not hold your breath, breathe gently
SAFETY POINTS: Keep the back straight and the tummy tight. The knee of the front leg should be kept over the ankle. Do not hold your breath, breathe gently

THE HAMSTRING STRETCH

Caution:avoid this exercise if pain is felt in the lower back
MUSCLE: Hamstring
LOCATION:Rear of thigh
STANCE: Standing up straight, place right foot slightly behind hips.
MOVEMENT:Slowly bend the rear leg as if sitting backwards. keep the front leg straight with a very slight bend at the knee. Place hands on right thigh. Push buttocks backwards, slowly, until you a feel a slight tension in your hamstring. Keep your neck in line with your spine.
HOLD:Count slowly to 20-30 (repeat twice) Repeat other side.
SAFETY POINTS: Never place your hands on the front leg. Make sure your feet are correctly positioned for balance before stretching.

THE QUAD STRETCH

MUSCLE: Quad/Quadriceps Femurs
LOCATION: Front of thigh
STANCE: Two feet together, bend your left knee and with your left hand take the left foot towards your buttock.
MOVEMENT: Slight bend on the supporting leg. Keep the knees close together. Tilt the pelvis forward and keep the back straight.
HOLD: Count slowly to 20-30 (repeat twice) Repeat other leg.
SAFETY POINTS: Always keep the support leg bent. Use a wall or other object for balance. Keep your back straight and stomach tight.

THE CHEST STRETCH

MUSCLE: Chest muscles/Pectoralis and Deltoid
LOCATION: Chest and Shoulders
STANCE: Stand with feet shoulder width apart and knees slightly bent
MOVEMENT: Place both hands on the buttocks and gently ease the shoulders backwards. This should give a feeling of the chest 'opening'.
HOLD: Count slowly to 20-30 (repeat stretch twice)
SAFETY POINTS: Keep the back straight and chin up. Keep knees slightly bent

THE LOWER BACK STRETCH

MUSCLE: Erector Spinae
LOCATION: Lower back
STANCE: Stand with feet shoulder width apart, knees bent with
hands on thighs. Shoulders should be slightly apart.
MOVEMENT: SLOWLY pull stomach in and curl upwards (similar to a cat)
HOLD: Count slowly to 20-30 and return to original position. Repeat twice
SAFETY POINTS: Ensure weight is supported by placing hands on thighs. Be careful to slowly uncurl to original position. Keep chin up and eyes focused in front of you.

THE UPPER BACK STRETCH

MUSCLE: Trapezius and Latissimus Dorsi
LOCATION: Upper back
STANCE: Stand with feet shoulder width apart and knees slightly bent.
MOVEMENT: Clasp the hands in front at shoulder height with the palms away from the body. Gently push the palms away without locking the elbows.
HOLD: Count slowly to 20-30. Repeat stretch twice
SAFETY POINTS: Keep the back straight and the tummy tight. Knees slightly bent

THE DELTOID STRETCH

MUSCLE: Deltoid
LOCATION: Shoulder
STANCE: Stand with feet shoulder width apart and knees slightly bent.
MOVEMENT: Take the right arm across the body at shoulder height, keeping the shoulder relaxed. Place the left hand on the right arm slightly above the elbow and gently bring the right arm towards the chest.
HOLD: Count slowly to 20-30.Repeat stretch twice. Repeat with left arm
SAFETY POINTS: Keep the back straight and stomach tight. Make sure the knees are slightly bent at all times. Keep head facing forward.

THE ALL OVER STRETCH

STANCE: Stand with feet shoulder width apart and knees slightly bent.
MOVEMENT: Raise your arms overhead and bring your hands together.
Slowly begin to stretch upward.
HOLD: Count slowly to 20-30.Repeat stretch twice.
SAFETY POINTS: As with all all stretches the safety guidelines should be followed at all times. Keep breathing normally.

[basti]

very informative, sir bong.
thanks for sharing! ;D

[Julio]

There's still an ongoing debate wheter "static" stretching before exercise is beneficial or not or maybe even harmful. I would advise that rather than static stretch, that you:

1. give yourself a good sport-specific warm-up like spinning for 10-15 minutes or until you get a sweat going.
2. Then reserve the static stretches for after the ride before cleaning your bike and getting back in the car.
3. If you really want to stretch before exercise, just make sure you warm-up first by spinning or running because stretching a cold muscle may even be more harmful then beneficial and try incorporating "dynamic stretches" like leg swings and arm circles rather than "static stretches" as listed above

[bongjumper]

Care should be taken when stretching - if you stretch too quickly the muscle can contract and increase tension, therefore, muscles should always be stretched slowly and the stretch should be held for approximately 20 - 30 seconds, this way the muscle tension falls and the muscle can be stretched further.

When stretching don't 'bounce' the muscle! It's a common mistake but doing it can pull or tear the muscle you're trying to ease. Don't stretch if you feel tightness in the muscle or if you feel any pain or discomfort.

Stretching should form part of your riding session, both before and after, you ride. Whilst you may not get the same kind of enjoyment from it biking, the benefits from stretching correctly can only improve your performance

[Julio]

Okay, but the point I want to get through is this...

"Decreased risk of injury"

In a lot of studies done on pre-exercise static stretching, it has been shown that it has no effect on injury prevention. when someone gets injured (has a muscle pull) or gets cramps, one of the first things you'll hear from them is "bakit kaya? Nag-stretch naman ako ah..."

That is because static stretching has little or no effect on injury prevention alone. To prevent unnecessary muscle strains and pulls, a good, complete warm-up is what you need. If you want to stretch, make sure it is part of a complete whole-body warm-up that gets the heart rate up and gets the blood flowing into the working muscles. If your cycling, there is no better warm-up than cycling itself.

So for those of us without cars, biking to the trailhead is the best warm-up you can give yourself. Then if stretching still makes you feel better, I suggest you stretch just before beginning the trail, when your muscles are warm and "not-stiff."

[bongjumper]

Fully agree with you... warm up is very important before you do the stretching...It's in the second line of my guidelines in stretching exercise I posted above...

I put 10 minutes ride as an example but in my own preference. I ussually do the stretching when I started sweating...

[sonnydgr8t]

great information...very important to avoid injury..happy riding.

[denise648]

hmm.... i think this is the reason why i get tired easily during climbs whenever i go to work, i dont give my body a warm up before i bike. I usually bike after i prepare my things. I'll try this one sir..... Very helpful info to all bikers and non bikers......nice.

[kukai]

Thank you for the tip

Very very helpful for a newbie like me. Have a great day!!

[Julio]

I just heard last night while watching the prologue of the Tour de France that before the 7 km individual time trial, the riders warm-up for a good 40-50 kilometers to prepare them for the all-out sprint where they average around 51 km/hr.

[jedi]

warm-up, stretch, "padyak" like hell! strecth again.... got it!

[eiwol]

i saw one rider stretching while riding downhill in Maarat... now that's multitasking.... (look ma, no hands!)

[grnhrnt]

warming up ride should be started at 60 rpm cadence for about 5-7 mins then slowly building up to 80 rpm after 8-10 mins. then you can start stretching. after which you can slowly start pedalling to your effecient cadence 90 rpm or up.

[nikkocholo]

a 3-5 mins jumping jack then bend neck, bend shoulders, bend arms, bend arms, bend back, bend hips, bend knees, bend ankles, bend toes...strech yourself from head to toe...ride safe all the way

[nell7806]

Nice thread sir...HOPE the mods would put this or make this thread a place of it's own...
for all riders to see...