training can give you well muscled cycling legs, but
will also lead to tightness and inflexibility unless
you incorporate regular stretching into your
off-season is an excellent time to start working on
these exercises so you will be ready for the early
muscles can cause a gradual loss of muscle
elasticity as well as an overall decline in
flexibility of your joints – both of which can
lessen your range of motion and pedal power.
Stretching may increase the flexibility of
the joint up to 10-20%.
Flexible muscle groups have increased
strength, therefore increasing pedaling power.
Poor flexibility also makes you more prone to
strains and pulls.
Incorporating a regular 10-15 minute
stretching program will help you become more
adaptable and will prevent injuries.
your major muscle groups to increase your core
slow and gently, holding for 15-20 seconds.
Avoid bouncing or jerking when stretching
that may cause micro tears in the muscle and
actually reduce your overall flexibility.
muscle groups use in cycling include: shoulder,
back, hips, hamstring, quadriceps, and the calves.
The following are just a few cycling specific
stretches that will increase your overall
flexibility and should make for better riding.
flexibility is an easy way to increase your
performance and reduce your likelihood of injuries.
10-15 minutes of stretching regular will make
you more flexible, increase your range of motion and
Asplund is a family physician and avid competitive
cyclist who treats sports related injuries in the
Washington, DC area. ]
specific stretches that can improve performance