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Stretching on the bike

pbarkerpbarker
in General Training Discussions










Yesterday I did my first 180k bike. During the bike I was able to stretch my back but did not know how to stretch the quads.

Does anyone have a routine for stretching on the bike.

 

Thanks

Paul

 

Comments

  • Coach RichCoach Rich

    Here's what I do:

    • Hamstrings: right pedal at 3pm (looking at the bike from the right side, lean forward and stretch. Reverse pedals to stretch your left hamstrings.
    • Hip flexors and hips: stand, right leg down, push your hips forwards = stretch hip flexors. Hips to right stretches right hip. Reverse to do the left.
    • Quads (kinda advanced): stand, left leg down. Unclip your right. Grab your right shoe with your hand, pull it up and hook it on your saddle. Switch.
    • Shoulders: you need to be able to ride with no hands but you basically just stretch like you would if not riding a bike.
  • dan_forbesdan_forbes

     I think I will just get off my bike!!!  You must be an acrobat!!!

  • pbarkerpbarker

    Thanks Rich

    Practised on the trainer. Will have to work on the hip flexor stretch to get it right. Monday will try them on the commute.

  • Coach PatrickCoach Patrick
    I also crack my neck (just ear to shoulder) and my back. That's left hand on bars, right hand under seat behind me; twist to right as I exhale. In general I'd recommend getting off. Even a 2' pit stop makes you feel 200% better!
  • Nemo BrauchNemo Brauch
    Quads (kinda advanced): stand, left leg down. Unclip your right. Grab your right shoe with your hand, pull it up and hook it on your saddle. Switch.

    Kinda???? Ya Think??! :-)
  • pbarkerpbarker














    The 112 mile bike was on a 28 mile loop so I was able to get in a much needed stretch off the bike.

    On race day it will take discipline to stop. I will make it part of the plan to do on and the occational off bike stretch.

    Thanks R&P

    the back cracking is very good

    Paul

     

  • doddsjdoddsj

    You can stretch your quads similar to what Rich described but while still in the saddle.  Unclip and bend you knee to lift you foot back and up.  Reach down with the same side hand to grab your foot and pull up on it till you feel the stretch.

    You can also stretch your calf by dropping your foot to the bottom of the pedal stroke and standing.   Drop your heal as far towards the ground as possible.

  • chris malonechris malone

    "Advanced" quad stretch:

    If you lean forward, you can lift your foot right onto the seat without reaching for the foot, and then lean back. Awesome quad stretch.

  • pbarkerpbarker

    Tried some stretching on the commute today. During the quad stretch my hamstring were close to cramping. I will keep practicing at low speeds out of traffic.

    thanks paul

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