WHY WARM UP?
A warm up helps to prevent muscle injury. Warming up raises your body temperature
gradually, gets the muscles and joints ready for activity by increasing
the flow of blood to these areas-and gets your mind into gear.
An ideal warm-up includes a slow ride in small gears at a high pedal cadence, and also stretching on your bike.
WHY COOL DOWN?
Too many people neglect the cool-down at the end of a training session or
a race. A cool-down aids recovery, the removal of the waste product known
as lactic acid, and helps prevent some of the muscle stiffness and soreness
you might otherwise experience after you've been cycling hard.
A slow ride in small gears followed by gentle stretching is a perfect cool-down. Ideally, perform your stretches on the bike, and also after you have had a warm shower or a massage.
The warm-up, stretch and cool-down is a simple routine that should become part of your normal cycling activity. It doesn't take long, and it will give you that extra edge to perform at your peak level of fitness.
CYCLING STRETCHES
These are stretches you can do on your bike.
CALF
· Stand on the pedals with the cranks vertical.
· Keep the leg and heel lowest on the pedals straight. Lower the
heel of the stretching leg past the pedal platform.
·Hold, and then change legs.
QUADRICEPS
· Place your left hand in the middle of the handlebars.
· With your right hand, grab your right foot.
· Gently pull your leg to touch your buttocks.
· Hold, and then repeat the exercise with your left arm and left
leg.
HAMSTRINGS
·Stand on the pedals with the crank horizontal.
·Keep both legs straight, the front leg will receive the stretch.
·Move forwards over the handlebars, tilt your pelvis and lower your
shoulders until you feel the stretch in your hamstring.
·Hold, change the position of the pedals and repeat with the other
leg.
Here are some stretches you can do off your bike.
NECK
·Keeping your shoulders level, bend your head to one side.
·Hold and then repeat to the other side (do not rotate your head).
LEGS AND LOWER BACK
·Lie down on the ground.
·Keep your lower back flat to the ground.
·Hold one leg below the knee, and pull it towards your chest.
·Hold, and then change legs.
HAMSTRINGS
·Lift a leg to around waist height by resting it on a bench, fence
or table. Keep the leg straight. Bend your body towards the leg. Bend from
the waist and keep your back straight. You can bend your supporting leg
if necessary.
·Hold, and then change legs.
GROIN
·Sit on the ground with your feet together in front of you, legs
bent at the knees.
·Keep your back straight.
·Gently push your knees down with your elbows.
· Hold. Repeat.
CALF
·Lean against an object such as a tree, wall or partner.
·Have one foot slightly forward of the other.
·Gently push forward from the hips.
·Hold. Repeat.
QUADRICEPS
·Kneel on your right leg and keep your left leg and pelvis pointing
forward.
·Clasp your right ankle with your left hand.
·Keep your back straight and pull your right foot towards your bottom.
·Hold and change legs (use a partner or object to aid balance).
Keypoints
· Never bounce your stretches.
· Hold each stretch for 15-20 seconds.
· You should feel a mild pleasant stretching sensation but stretches
should never hurt.
· Avoid all stretching exercises that place stress on the lower back.
· Always stretch within your abilities-don't make stretching competitive.