The best stretches for cyclists

Researcher Scott Holz has seen flexible muscles help the world’s best cyclists improve their performance. Flexibility is one of the biggest limiting factors in achieving your position during a cycling competition.

The advantage of having flexible muscles is enormous, because the more flexibility there is, the more aerodynamic you are and you can get faster with less effort . Regular stretching also avoids aches and pains that can limit your mileage. It also helps to counteract the effects of muscle aging, making the muscles gain elasticity.

In this sense, discover which are the key muscles to perform at your best in cycling and how you should stretch them properly.

1. Iliotibial band

Before performing this stretch, perform the following test: Lie down on a high table or bench and allow mid-thighs to extend to the edge of the bench. Bend the knee of one of your legs, bringing it toward your chest until your lower back touches the bench.

If your knee hangs to the side instead of forming a straight line from the hip, you will need to strengthen the IT band . If this is your case, you should consider the following exercise:

  • Lie on your side, the thigh should rest on a foam roller.
  • The leg should easily extend along the roller using your weight to apply pressure to the fabric.
  • Try sliding your opposite leg down for 60 seconds, then repeat with the other leg.

Como estirar la banda illiotibial

2. Quadriceps

Before carrying out the following test: Lie down on a bench, if the ankle of your leg in extended position protrudes beyond the knee, it means that your quadriceps are stiff .

The quads are important because they produce energy, and a limited range of motion in them causes some muscle fibers to be adversely affected. To correct this, do the following exercise:

  • Lie on your stomach with your knees at the same width as your hips. Reach one arm back and grasp the opposite ankle.
  • Slowly bring your heel toward your buttocks. Keep your pelvis flat on the floor. Try to hold this position for 20 seconds, and then repeat on the other side.

3. Hip flexors

Perform the following test: if with your thigh extended the knee rises above the hip instead of lying flat, then the hip flexors are not as flexible as they should be.

The hip flexors are important because they bring the leg up and prevent lower back pain. To correct a possible problem with the hip flexors, perform the following exercise:

  • Get on your knees and straighten your pelvis to align your pubic bone directly below your hip bones.
  • Move your hips down and forward, keeping your knee forward.
  • Hold this position for 20 seconds. Repeat with the other side.

4. Buttocks

Having flexible glutes is essential to be able to achieve an aerodynamic position on the bike. If you have them tense you should do the following exercise:

  • Kneel on the floor with one leg extended behind and the other bent at a 45-degree angle in front of you; the ankle and knee should be touching the ground.
  • Relax your pelvis toward the floor.
  • Then lean forward and lower your chest toward the ground.
  • Hold this position for 30 seconds, and then repeat on the other side.

Estirar glúteos para el ciclismo

5. Biceps femoris

To test the proper function of the hamstring, lie down, and with the help of a friend, lift one leg until your hamstring begins to stretch. Calculate the angle it makes with the ground, if it is less than 55 degrees it indicates little flexibility. If that is your case, do the following exercise:

  • With your feet hip- width apart, slowly bend your torso towards the waist, leaning your pelvis forward and keeping your back straight.
  • Hold for 10 to 15 seconds, until a slight stretch is felt in the back of your legs. Continue lowering yourself from that position until you feel your hamstrings relax.

6. Cufflinks

Sit on a bench with your feet flat on the floor. Raise your toes, keeping your heels on the ground. If you can’t get your feet to be higher than 90 degrees, it means you have to strengthen them.

Having flexible calves is important because they allow for powerful and more efficient pedaling and also allow you to be less prone to cramps. To achieve this, do the following exercise:

  • Standing on a step, lower one heel to stretch your calf , ankle, and Achilles tendon.
  • Hold this position for 10 seconds and then repeat a second time. Change and stretch the other side.

Estirar gemelos para ciclismo

conclusion

The key is knowing which muscles are tense and when to stretch them. Identify problem areas and work on them often. Consistency is important, it is better to do flexibility exercises for 10 to 15 minutes, four days a week than to do an hour-long session.

It is important that you know that achieving flexibility takes time, it takes six weeks to achieve a true change in the structure of the muscle or tendon.

Reference

  • Bastone, K. Best Stretches for Cycling. For Bicycling. [Revised December 2015].