Stretching is an essential element of training for a cyclist. Neglecting the low intensity activity can result in injury, and even if you’re not unlucky enough to meet with pain, you’ll struggle to get the very best from your muscles if they’re tight and unhappy.
To help you develop a regular stretching routine, we’ve teamed up with the bike fitting and body experts at Velo Atelier to bring you a series of six stretches which will help you to keep limber.
Each stretch is demonstrated by pilates instructor Dorte Jensen and her assistant. Though you may have seen them before, Dorte will show the correct way to complete the movement without causing injury by placing stress elsewhere.
Here are the exercises we’ve done, and have yet to cover…
- Glutes (view that one here)
- Quads (view that one here)
- Hamstrings (view that one here)
- Hip Flexors (view that one here)
- Neck (view that one here)
Cyclists do have a tenancy to focus their stretching efforts on the lower back, glutes and hips. Though these are all good areas to stretch, it’s important to remember that the calves work with every push and pull of the pedals – too.
During the pedal stroke, your heel is often lifted – which shortens the calf, and if it’s not stretched out again you can meet with problems. For example, you can end up with issues around the ankles and achilles tendons, or knee pain caused by incorrect tracking.
Here’s how to keep those calves happy…