Pre- and Post-Ride Stretching

Facebook
Twitter
LINKEDIN

At Peaks Coaching Group we are asked all the time:

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, is a Peaks Coaching Group Elite Coach, USA Cycling Level 2 Coach and is Certified in Power Based Training. He is a Certified Skills Instructor and Personal Trainer, as well as, a Beginner Racer Program (BRP) Instructor/Coach/Mentor.

One thought on “Pre- and Post-Ride Stretching

  1. For those that don’t know, it’s actually Amy Schultz, PT, DPT, CSCS
    She has a doctorate in physical therapy and has the CSCS certificate as well.
    #ProudPapa

Comments are closed.