The adventure of a lifetime is just four months away, let’s ensure your body is as prepared as your spirit!
Top Ten Stretches For Long-Distance Cycling
By Ryan Biddix.
Stretching is essential for avoiding injuries, improving performance and staying flexible. For the best results, health experts suggest dynamic stretching versus static stretching.
Well, what’s the difference?
Dynamic stretching uses active movements to prepare the muscles for exercise whereas static stretching hold muscles in one position to increase flexibility after exercise. According to two medical studies, one conducted in Italy, the other in California, both concluded that static stretching negatively affects endurance, speed and power.
So, here are the best “dynamic” stretches to keep you limber and ready for those extended rides across the South Carolina countryside:
- Arm Circles & Arm Swings
- Hip Circles
- High-Stepping
- Heel-to-Toe Walk
- Lunges with a Twist
- Step-Up & Over
- Side Lunge
- Shoulder Rolls
- Knee-to-Chest
- Hip Openers
While this is not an exhaustive list of stretches, these are beginner friendly and accessible for everyone of every age!
Adding the following stretches into your pre-ride can make all the difference in the ride. Not only will you stay flexible and injury-free, but you’ll also enhance your overall performance and enjoyment on the road. When investing a few minutes on these exercises, you’re simply ensuring that every mile you ride is as comfortable and efficient as possible.
So, fellow cyclists out there, make stretching a part of your preparation that can’t be compromised on. Get comfortable with these stretches, and those beautiful, long routes will no longer daunt you-it’ll be a breeze to cover them, and you’ll do so with ease. Happy cycling, and may all your rides be smooth and breathless!
Sources:
Wolfe AE, Brown LE, Coburn JW, Kersey RD, Bottaro M. Time course of the effects of static stretching on cycling economy. J Strength Cond Res. 2011 Nov;25(11):2980-4. doi: 10.1519/JSC.0b013e318234e55f. PMID: 21904241.
