Improve Flexibility, Boost Cycling Performance

flexibility

If you're not currently doing it then incorporating a regular stretching routine can significantly enhance your performance and overall cycling experience. This simple guide outlines a series of targeted stretches designed to improve flexibility, prevent injury, and promote faster recovery, helping you ride stronger and longer.

These stretches improve flexibility, reduce lower back pain, enhance mobility, and promote muscle relaxation. They target key muscle groups like hamstrings, quadriceps, glutes, hips, and lower back, aiding in recovery, preventing soreness, and improving overall wellness and performance. Set aside 20-30 minutes to complete this routine.

 

 

-some movement, warm up, or riding before will help 

-start with less flexible side, so you are not pushing hard to be as flexible and overstretching

-working bigger to smaller muscle groups

-seperate stretches into 3x30 sec instead of just holding for 90 seconds

 

Warmup:

  • Standing hip circles
  • Seated in pike, sliding legs forward, flat back
  • Foam rolling glutes, hammies, upper back

 

 

Hamstrings:

hamstring stretchknee hamstring

-think about lifting tailbone to the sky to keep a flat back and stretch from the top of the hamstring

-can choose either hamstring exercise

-3 rounds of 30 sec

 

 

 Quadriceps + Hips:

 

-3 rounds of 30 sec: high lunge, runners lunge, high lunge with quadricep stretch

- place a pillow beneath your knee for comfort 

Glutes + Low Back  

  • Think about sitting up tall and hugging knee to chest before you get deep into the stretch 
  • You can then transition into the second stretch which is a bit deeper, try to keep your ankle crossed over your knee for the hip you are going to stretch

 

Hips + Glutes 

-as you get better at this stretch try to get front ankle closer and closer to 90 degrees 

-place pillow or block under glute to keep knees comfortable as you are beginning to practice this stretch 

 

 

Back + Lower Back

-feel the muscles in your back squeeze on your spine

-shoulders away from ears 

 

IT Band

-this stretch is done well as an active stretch where you reach, come back to rest, reach again, moving for 3x 30 sec

 

Incorporating this stretch routine into your routine will not only relieve discomfort but also enhance your cycling performance. By targeting key muscle groups, improving flexibility, and increasing mobility, you'll experience better pedal efficiency, reduced risk of injury, and a quicker recovery after rides. These stretches help maintain a balanced, relaxed body, which translates to smoother, more powerful rides. Whether you're a casual cyclist or a seasoned racer, this routine will ensure you ride stronger and recover faster, making every ride feel more effortless and enjoyable.