Cycling primarily engages certain muscle groups, such as the quadriceps, while neglecting others. Regular stretching will help address imbalances and prevent overuse injuries.

Adequate flexibility and mobility, allows you to achieve a wider range of motion in your joints, which can improve cycling posture and body alignment. This results in a more aerodynamic position on the bike allowing for more power to be generated during pedaling. Proper cycling form also reduces strain on your back, neck, shoulders and hips.

Stretching and mobility exercises also aid in post-ride recovery. They help alleviate muscle soreness and stiffness by increasing blood flow to the muscles and promoting the removal of waste products. This can expedite recovery and allow you to train more consistently.

Today we will work through a gentle routine aimed at opening up the body and releasing tension out of the hips, quads, hamstrings, groin and back through a series of mobility exercises and passive stretches. This relaxing routine is great to do as a cool down after a ride or strength routine.

Equipment:
Mat
Pole
Foam Roller

ROUTINE
Standing Quad Stretch
Upper Body Rotation with a pole
Adductor Drop
Figure Four
Butterfly Stretch
Lower Twist
Pigeon Pose
Roll Hamstrings with a foam roller
Child's Pose

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