A BIKER'S GUIDE TO STRETCHING
Spring has hit Central PA with nothing but 68 degree, sun-shiney weather. If you take a look around during your weekend jaunts, you will see bikers and cyclists everywhere (watch out for the little ones on training wheels, they tend to run into things like automobiles and macadam). There is a growing movement involved in cycling and more and more people are turning to their bicycles for fitness. As with any other fitness regimen, stretching is a key component of that regimen. Besides preventing injury, just as in other sports, stretching can help you maintain proper form and keep you comfortable on long rides. Let's start with stretching before the ride. This is primarily to prevent injury. As with all stretching, stretching should be done slowly and gently, while avoiding bouncing, which may cause injury. And, if you're wearing cleated biking shoes, do the leg stretches before your shoes go on, or be VERY careful. · Stand next to your bike, holding it by the handlebars with your left hand, placing your right foot on top of the saddle, toes pointing upwards. Now, lean slowly towards your foot, grabbing the saddle with you right hand for balance. Hold this stretch for at least 15 seconds. Now switch sides, hold the bike with the right hand and placing the left foot on the saddle and stretch. Stand next to your bike and grab the top tube with both hands, arms outstretched. Bend at the waist, keeping your back straight and bending down as far as you can. Hold for at least 15 seconds. Now, go ahead and straddle the bike. Hold up your right arm, and with your left hand, grab the back of your right elbow. Now pull the elbow gently backwards to stretch your triceps and hold. Next, switch arms. On a bumpy ride, your arms will thank you. Shrug your shoulders and roll them back to stretch. Relax your shoulders and tilt your head to one side stretching your neck muscles. Now tilt your head to the other side. Next, try to touch your chin to your sternum.
Now you're ready to ride. Remember to try to keep your upper body as relaxed as possible and to keep your shoulders from shrugging and your elbows bent. If your bike is properly fit, you should have no problem keeping a comfortable position. Be sure to change hand positions often, while keeping your grip on the handlebar light - squeezing the bar to death will make your hands hurt. After the ride is also a good time to stretch, before your muscles get cold. Feel free to repeat the beforeride stretches, plus the following. Sit down with both feet touching each other, and pull them towards your groin. Now try to lower your knees. This is a good stretch to use a partner to stand behind you and gently push down on your knees. Spread your legs and try to touch your right foot and hold for 15 seconds, then switch to your left foot. Sit back up. Stretch your thighs. Put both legs together in front of you. Bending your right leg at the knee, pull your right foot back and towards your side, keeping your leg on the ground. Now slowly lean back, holding your right foot with your right hand. Stop when you feel the thigh stretching and hold for 15 seconds. Then switch legs and repeat. Lie on your back and grab your legs by the back of the knees, pulling them to your chest. Now, slowly try to straighten your legs while trying to keep the small of your back on the ground. You should feel this stretching your lower back. Keeping your lower back stretched out will help you keep your back straight on the bike, allowing a more aerodynamic riding position.
It's good to know that stretching will indeed make you go faster AND prevent injuries. Now you're ready for the next ride!