Introduction
Cycling is a sport that shortens muscles. The quadriceps, hamstrings, glutes, and back muscles contract for hours without ever fully stretching. A regular stretching routine is essential to maintain flexibility and prevent injuries.
When to stretch?
- Before the ride: dynamic warm-up (no static stretching on cold muscles)
- After the ride: static stretches, 20-30 seconds per position
- On rest days: yoga or in-depth stretching
The complete routine (20 minutes)
Quadriceps (2 min)
Standing, bend your knee and hold your ankle behind you. Hold for 30 seconds, switch sides. Repeat twice.
Hamstrings (2 min)
Sitting on the floor, leg extended, lean forward. Hold for 30 seconds. Or standing, leg on an elevated surface.
Glutes (2 min)
Lying on your back, cross one ankle over the opposite knee and pull the leg towards you. Hold for 30 seconds.
Psoas (2 min)
In a lunge, back knee on the ground, push your pelvis forward. The psoas is particularly shortened in cyclists.
Calves (2 min)
Standing facing a wall, back foot flat, lean forward. Hold for 30 seconds.
Back and shoulders (2 min)
Seated trunk rotation, shoulder stretch by crossing arms. Essential to compensate for the bent-over position.
Neck (1 min)
Gentle side bends. The neck is highly strained in an aerodynamic position.
Conclusion
10-20 minutes of stretching after each ride makes all the difference in the long run. And when you're done, your bike awaits you on its David & Clément stand.