The legs whirl up and down in the same pattern, the upper body is bent low over the upper handlebars in an aerodynamically favourable position, the neck is overstretched: road cycling is a monotonous sport. Both beginners and frequent riders benefit from regular stretching - as long as they do the stretching exercises after training. Stretching before exercise can be counterproductive, as the change in muscle tone blocks the rapid tensing of the muscles. This applies all the more to long, static stretching exercises. But caution is also advised after cycling training: Do not start stretching immediately after you have just got off your bike! You should give your body around 15 to 30 minutes to remove the degradation products from your muscles before starting the stretching programme.
That's what stretching does:
1. stretching combats muscular shortening
If you only do one type of sport, you put one-sided strain on your body. The neck, back and knees in particular suffer from the monotonous movement pattern when riding a road bike. If you incorporate exercises into your stretching programme that widen the ribcage, you can successfully combat the cyclist's hump.
2. stretching is good for the fasciae
Regular stretching strengthens the connective tissue around the muscles. This improves the economy of movement and helps you to use your strength better on the bike. Anyone who sits in an office chair for hours on end should stretch briefly several times throughout the day before misalignments creep in.
3. stretching promotes mobility and balance
Stretching even has a positive effect on riding technique. Stretching over several weeks improves mobility and balance by up to ten per cent - a particular advantage when riding off-road and in difficult weather conditions.
That's what you need to know about stretching as a cyclist:
1. stretching does not replace a warm-up
Warming up means speeding up blood circulation to prepare the muscles for exertion. Static exercises in particular are actually detrimental to performance before intensive cycling training. This is not the case with sports that require extreme flexibility: For gymnasts, stretching is always part of the warm-up.
2. stretching does not protect against injuries
The fact that targeted stretching can prevent cramps during a race has already been disproved by science several times. Stretching hardly plays a role in injury prevention, but it does play a role in the treatment of existing pain. The following applies here: Stretching exercisesthat you find difficult should be done particularly often.
3. stretching reduces speed strength
If you stretch before a road bike tour, you will lose the localised sprint, as stretched muscles respond less well to short, hard efforts. Conversely, if you have done interval sprints, it is best to stretch only lightly so as not to increase the expected muscle soreness.
The best Stretching exercises for road cyclists shows the former Bora-Hansgrohe pro Marcus Burghardt
