At Peaks Coaching Group we get asked all the time:
“What’s the best stretches/exercises for me to do prior and post-ride?”
“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
