Thursday, December 20, 2018

Pre And Post Ride Stretching


At Peaks Coaching Group we get asked all the time:

What’s the best stretches/exercises for me to do prior and post-ride?

Coach Rick Shultz discussed this with his daughter and we came up with a set of stretches that will help warm up the psoas (hip flexors), hamstrings, glutes, lower back, calves and quads. 

But remember, when your muscles are cold, don’t over-do the stretching. Sometimes it’s better to do an active warm up like walking or jogging around the block first.

Here is a series of stretches that every cyclist should do before and after each ride.

BRIDGES

START

FINISH


SINGLE LEG PULL TO CHEST

OPTION 1 – LIGHT STRETCH

OPTION 2 – DEEP STRETCH


PIRIFORMIS STRETCH

#1
 #2



ADDUCTOR STRETCH 

OPTION 1 (PUSH)
 OPTION 2 (PUSH)

HAMSTRING STRETCH

START
 FINISH


LOWER BACK STRETCH

START
 FINISH

LOWER BACK STRETCH

START
 FINISH



LOWER BACK & LATISSIMUS DORSI STRETCH

DEEP STRETCH



QUADRICEPS & HIP FLEXOR AND OBLIQUE STRETCH

ROTATE PELVIS UNDER

OPTION: ADD SIDE STRETCH



QUADRICEPS & TENSOR FASCIAE LATAE (TFL) STRETCH

QUADS
 HIP FLEXOR


GASTOCNEMIUS/SOLEUS STRETCH

#1
 #2


Richard Schultz, MBA, DBA
USAC Level 2 Coach 
Certified Power Based Training 
Certified Skills Instructor 
Beginner Racer Program (BRP) Instructor/Coach/Mentor 
Certified Bike Fitter – IBFI Level 3 & other multi-sport disciplines
Certified Personal Trainer

Amy Schultz, PT, DPT, CSCS
BFC Bike Fit Level 1
USA Cycling Women’s BRP Mentor

6 comments:

  1. She's also an elite female cyclist and a great daughter! 4.21 w/kg after FTP test

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