The next day you awake in agony.  Your muscles are stiff as a board. Tightness paralyzes your thighs, calves, and hamstrings.

As you acquiesce back down on the bed yesterday’s ride replays in your mind. What went wrong, you wonder.  You kept hydrated.  You ate a good meal after riding. You didn’t over exert.  What did I miss? Why do my legs feel like I ran the Boston Marathon? 

The answer may be as simple as whether or not you stretched.

Though cycling is less strenuous on the body than jogging, it does take its toll.  Cycling exercises muscles, in a fixed position, for extended periods of time.  This redundant motion can cause muscles to become short and tight.  Others can become protracted and weak.  Stretching before and after a ride can minimize your chances of these conditions.  Stretching:

• Prepares muscles for activity

• Increases range of motion

• Improves circulation

• Helps with coordination

• Most importantly – stretching makes you feel great!

Below are a few common cycling stretches to keep your muscles relaxed and nimble.  Remember to obey these rules of thumb before stretching:

• Stretch before and after cycling

• Only stretch until you feel a mild tension

• NEVER STRETCH TO THE POINT OF PAIN.

• Hold stretched position for a minimum of 20 seconds for pre-ride

• Hold for 30 seconds for post-ride development.

• Move gently. Never bounce.