Cycle Specific Exercise: The Lunge

"I want to do better on the hills!" is a commonly recurring phrase that I often overhear. No doubt that you have heard it too; perhaps you have even said it yourself. OK - so let's talk this week about how to pull that off. Of course, this is a process that will take time and commitment on your part but perhaps I can help share a few key exercises that I do regularly that indeed help me scoot up the hills.

Lunges are fantastic exercises that involve the glutes, quads, hamstrings and hip flexors - all vital muscles to hill-climbing.  There are many varieties of lunges: walking, isometric, static, alternating, plyometric, to name a few. They can be hard on the knees so proper form is a must or else you will do more damage than good. You can do lunges anywhere with your own body weight: as you travel, in front of your TV (this does require getting up off of the couch, however!), as you talk on the phone, etc. etc. 

Just as with the basic squat from last week's tip, the proper form includes the knee staying over the ankle and hips and knees staying on the same plane.

Static Lunge: (any skill level) No additional movement once you get into lunge position; simply hold the position for 10 seconds, return to start position. Repeat 5 times per leg.

Basic lunge (courtesy Google images)

Walking Lunge: (moderate skill level) Check out this excellent Livestrong video that demonstrates a variety of lunges, starting with the walking lunge. These are the ones that I prefer and do without weights from time to time.  http://www.livestrong.com/video/1493-do-walking-lunges/

Plyometric Lunge: (advanced skill - not for those with knee or back problems). Hit the lunge position, hold for 3 seconds, then jump, switching legs and hold for 3 seconds. Repeat for a total of 10 lunges.

Plyometric Lunges (couresy Google images)

By incorporating any of these lunge variations into your work outs each week, you will begin to see improvement in your hill climbing capabilities and strength. These are no substitute for doing the actual work on the hills, however, so don't fool yourself. As with anything in life, you have to put in the time for it to be worthwhile. There are many other varieties not mentioned here but these three basic ones will indeed strengthen all of the vital muscles used in getting to the top of the hills. Pick one and give it a try for a month: I dare you!


Feel free to share any other variety of lunge with our readers. What is your favorite kind of lunge and why?

Cycle Specific Exercises: The Basic Squat

Cross-training fitness has taken a new direction in recent years with the introduction of P90X, Cross Fit, boot camps and the like. While each 'brand' of fitness has it's share of positive benefits, each one also bears a potential burden: risk of injury.The number one question to consider when embarking on a new exercise is this:"Is it safe?" If the answer is 'yes', then ask yourself "Is it effective?"  Technique is of utmost importance for safety as well as effectiveness and benefit of the exercise.

Let's look at the basic squat, for example, since it is a well-known exercise to build strong quadriceps. The first photo shows a squat that is incorrect. Note that the hips are below the level of the knees and that the knees extend over the toes. This puts great pressure on the patellar tendon and enormous stress on the knee joint itself. With his arms overhead, holding a weighted bar, this man is adding a tremendous amount of stress to his spine as well, compressing disks and transferring the weight of the bar down each vertebrae.

Incorrect Squat Technique

In contrast, the photo below shows a much safer squat that, when done correctly, will save the knees, lumbar disks and provide much more benefit to the quadriceps.

 

Correct Squat Technique

Note that his knees are over his foot, arms forward for balance, using only his body weight (functional fitness), and his hips are on the same plane as his knees. A safe and effective squat is performed when there is a 90 degree angle at the knees and hips with the back straight. To ensure your form either watch yourself in a mirror (front & side view) or use a chair behind you, barely touching your glutes then returning to the standing position. 

Trainer's Tip: Inhale when you are going with gravity (step one of the squat, for example) and exhale when going against gravity (step two, standing). Keep your weight on your heels and squeeze the glutes and hamstrings as you stand. Return to straight stand with head, shoulders, hips and feet in alignment.

To help your pedal stroke to be more powerful, do squats three times a day (12-15 reps)  for a few weeks; you'll notice a difference as will others as you have a stronger pull and out-ride those who do not take this advice.

Are there other squat exercises that you utilize? If so, do share! 


Images provided by Google

Balanced Fitness: Rest / Component 2

Balanced Fitness Tip:  For Best Results - Rest!

The third component in Balanced Fitness is a four letter word that we all know about but may not practice as often as we ought.  How many times a day do you hear someone say, “I’m tired?”  Perhaps this complaint comes out of your mouth most often!  The solution is simple: rest.  Right? That is much easier said than done in modern time where we often gauge our self-worth on how much we can accomplish. To discover major benefits of rest and recovery that will improve your ride, read on.

To learn how sleep deprivation can hinder an athlete’s performance, click the link below. This article demonstrates through research studies how our glucose and glycogen levels are thrown out of whack when we do not get the recommended amount of sleep (6.5 to 8 hours a night).
http://sportsmedicine.about.com/cs/conditioning/a/aa062800a.htm

For specific tips about resting for cyclists, visit this site:
http://www.roadcycling.com/training/Sleep_Your_Way_to_Better_Performance_001858.shtml

Keep in mind that ‘rest’ is much more than just sleeping. Stress-reduction is a must in this high tech society.  Proven techniques to implement on a daily basis are deep breathing, yoga, meditation, journaling and taking time to simply be still and quiet.

So the next time you cramp up on a ride or just don’t have what it takes to get to the end, remember this:  proper rest is the crucial to successful training.  To train your best you have to rest!
_________________

Talk About It: What kind of relaxation / rest techniques do you utilize the night before a big ride?  How have you found it to help your performance?

Balanced Fitness Tip: Resistance Training /Component 3

Balanced Fitness Tip: Resistance Training /Component 3

In order to maintain strong, dense skeletal structure, resistance training of some sort must be included in a weekly regimen.  Since cycling is a low impact form of exercise that burns a high amount of calories, we cyclists are already at risk for osteopenia (lower than normal bone density).  Osteoporosis is not just for little old ladies – there are studies of late that show a direct correlation between cycling and low density bone density.  Click here for an informative and short article on this subject.

Resistance training is much more than simply hitting the bench press or squat rack.  It is about proper technique, choosing the right exercises to meet your personal fitness goals and consistency.

Methods of Resistance Training:  Choose Yours!

1)      Free weights versus weight machines
Machines are best suited for those who are beginning a workout regimen.  Free weights can be added once a base of core stability / strength is in place.  A qualified trainer at a gym can help with technique and form.  

2)     Body weight exercises
For those who do not wish to have a health club membership there are oodles of safe and effective exercises that can be performed using one’s own body weight.  Wall chairs, plyometrics, pushups, chin ups, and the like are all excellent ways to improve strength and stamina.  

3)     Big gear work 
There are many websites with training tips for this topic.  One that I found to be insightful is Chris Carmichael's Training Tips.

Resistance training can mean anything from training with weights at home or in the gym, using your own body weight or doing big gear drills on the bike that will increase strength and stamina when done properly. Whether you are in or out of racing season you should consider having two to three days a week of some sort of resistance training in achieve optimal fitness.  

This will not only add strength to your muscles but also benefits you in the following ways:

- increases bone density
-fortifies tendons and ligaments
- prevents injury
-increases lean muscle mass
-elevates metabolism
-helps keep weight under control

With all of these benefits, why would someone not train with resistance?

What are some exercises do you have found to be beneficial to your cycling?

Balanced Fitness: Nutrition / Component 5

As we take a look at the last of the five components of balanced fitness, nutrition is often the most overlooked. In previous articles, nutrition has been addressed from the perspective of pre-,mid-, and post-ride foods. We have reviewed "super foods" and other health food products that promise better performance and other lifestyle benefits. Today I would like to share with you some basic, yet perhaps forgotten, hints for eating right.

The USDA has released a "new & improved" version of the out-dated Food Pyramid. While it isn't perfect, it does better represent the nutritional needs of the average American. For those of you who appreciate check off lists, this will help you to track what you are eating nicely. Remember that each serving size is approximately 1/2 cup, a medium-sized fruit or about what would fit in the palm of your hand.

In order to help you find out how many calories a day you need to take in to maintain your weight, Active.com can be of service. http://www.active.com/fitness/calculators/calories/  It also can figure out your BMI, target heart rate and more.

The truth is that we really ARE what we eat! If you neglect this crucial component of balanced fitness you will jeopardize your overall health as well as not reach your performance potential as a cyclist. Just as with the mind: "Junk in. Junk out." This is a vital part of our health that we have absolute control over!

I want to hear from you! What is your opinion about diets? Do you have a success story to share or a dismal failure (due to a crash diet) that you would share with others?

Nutrition Tip: Super Foods Part 2

Super Food: Sea Vegetables (really!)

There are two main categories of “super foods”, named so due to their high concentration of nutritionally density.  Last week we covered green foods and today sea vegetables are the topic.

Sea vegetables can be found in super markets, health food stores and even Japanese restaurants.  They contain incredible amounts of vitamins, minerals and trace elements not found in the more common vegetables found in the produce section.  They are full of fiber and chlorophyll as well, which we know to be a true source of energy.  There are 8-10 varieties to choose from and if you wish to learn more, visit these links:

http://www.healthyhealing.com/InfoAndArticles/Detoxification/WhatAreSeaVegetables.aspx
http://www.wholefoodsmarket.com/recipes/guides/seaveggies.php

Examples are:  agar, kelp, arame, dulse, kombu, wakame and nori, to name a few.

Why add sea vegetables to your diet?  To increase the levels of antioxidants in your body, to replenish energy, to fight aging, to counter toxins that have seeped into your system through processed foods and much, much more.  If you would like to take your training and nutritional health up to the next level, then give sea vegetables a try!

These super foods are definitely something that I am going to try since they promise to add so many benefits to overall health.  Imagine recovering faster, having O2 being carried more efficiently through the body, having more energy and new sources of vitamins and minerals!  No wonder they are called a super food!

Have any of you used green super foods and / or sea vegetables in the past?  If so, what was your experience like?

Nutrition Tip: Super Foods to Super Charge Your Body

Our local cycling club has a few super heroes in our midst – some nick-named appropriately and some not yet branded with a heroic title.  However with this week’s nutrition tip every rider in the club can attain super hero status if they will hearken the advice contained herein!

By definition a “super food” is one that is nutritionally dense.  It contains naturally concentrated amount of amino acids, enzymes, minerals and vitamins.  While broccoli is famous in its own right as a health food, super foods contain valuable components that are many times more nutritious than it.

There are two major categories of SUPER FOODS:  green foods and sea vegetables.  What is so awesome about them?  This week, we will take a quick glance at the green food group and then at sea vegetables next week.  Before they are named, read about their benefits.

Green foods benefit the body in the following ways:
- renew tissue (ever been sore after a ride?)
- build blood (the natural, legal way to dope!)
- counteract radiation (can the Florida sun really cause skin cancer?)
- improve liver health (we need to have a clean filter, you know)
- purify and detoxify the body (clean up from the inside out!)
- clean up skin problems (adolescents are not the only ones with skin issues, you know)
- relieve constipation (say ‘good bye’ to Dolcolax forever)
- eliminate bad breath and body odor (nothing anyone likes to have or be around)
- remove drug deposits and carcinogens (one in three people are predicted to get cancer of some kind)
- relieve inflammation, such as arthritis (something that some of us are already beginning to battle)

So how do you get your hands on this amazing food source?

There are six (6) main sources of “green foods”: blue-green algae, spirulina, chlorella, barley, wheat grass and alfalfa grass.  Some come in capsule form; others are a whole food source. To learn more visit:  http://en.wikipedia.org/wiki/Spirulina_%28dietary_supplement%29.  Another good tool to implement for your own research is to visit Whole Food’s website. http://www.wholefoodsmarket.com/pdfs/begood-0710.pdf

It just makes sense: What is the number one source of energy for our planet? The sun, of course.  Since plants derive energy from the sun, shouldn’t they be considered to be a number one source of energy for human consumption?  They contain carbohydrates, protein and essential fats as well as the highest amount of nutrients for our bodies to process.  So why not eat the very best greens you can?  Become your own Super Man or Super Woman…EAT SUPER GREEN FOODS!  
            
Note: Being a non-FDA regulated nutritional supplement (as with any vitamins) claims can be made without proven scientific research. 

Nutrition Tip: Post-Ride Fueling

The hard part is over. You’ve logged another 80 miler and your body is crying out for rest.  All you want to do is have a cold beer and a shower before assuming your post-ride, all-time favorite horizontal position.  Not so fast though.

During your ride you blew through approximately 2500 calories, depleted your blood sugar levels, wrung out your fluids, introduced hundreds of micro tears in your muscle fibers, broke down important amino acid chains, made your heart beat at least 36,000 times, strained your brain by concentrating on your ride safety, and exhaled at least 5,000 times!  

The glycogen repletion window is a name given to the post-ride time frame to restore what was used during your ride.  It is a crucial time during your recovery that lasts about four hours, however, the first 45 minutes of it are optimal for nutrition uptake to replenish what was used.

What Needs Replacing
Glucose (blood sugar, glycogen stores)   How?  High glycemic foods, Coke, non-pastry breads
Liquids (water and electrolytes)              How?  Sports drinks, water and chocolate milk!
Proteins (to repair muscles)                     How?  Yogurt, protein shake, protein bars

What is best for replenishment? 
While it’s tempting to grab a donut or quick fix your body will benefit more if you have a stack of pancakes, chicken and rice or pasta.  High sugar foods will only give inflammation a place to thrive, so choose carefully the kind of carbohydrates you consume.   The best nutritional sources for post-ride foods are those with a high glycemic index that will give your blood sugar levels a long-term boost.

Helpful formulas to tailor your post-ride nutrition levels to your body’s needs:
* protein used during a ride = 1.2 – 1.4 g/ kg of bodyweight
* carbohydrates used during a ride = 3 g/ kg bodyweight

By replacing the fluids lost (be sure to weigh pre- and post-ride to see just how much you sweat off) your body can begin to heal itself immediately after your ride is over.  By raising your depleted blood sugar levels, your liver can begin issuing new glycogen stores to your muscles for the next ride.  And by adding protein to your recovery food, your muscles will thank you by repairing themselves to be stronger. 

So, do your body a favor and pamper it a bit after your training ride BEFORE you sit down to relax.  If you replace what was used your recovery time will be more effective, less painful and your next ride will be stronger because you chose to rebuild instead of just rest!  

What do you do to refuel after a big ride?

Nutrition Tip: Part 2: Pre-Ride Nutrition –Foods to Avoid

Oh how we love our sugar:  in coffee, on cereal, in our candy bars.  We call kisses “sugar”.  We call others“Sugar”.  It’s everywhere: in our Gatorade, in ketchup, salad dressings and by the spoonful in our sodas (13 of them actually).  No wonder diabetes is affects 8.3% of all Americans!  The types of sugars that we ingest have various effects on our bodies.  It is important to know the best – and worst- sources of sugars, especially when we are getting ready for a ride.  With the click of your mouse you can discover them for yourself at the end of the next paragraph.

Three avoidance tips to help fuel your ride:

 
Avoid the Sugar Spike: Too much too fast.  If you eat within an hour of riding or if you drink a sugary drink right before a ride, you are not helping yourself. Instead, you are dumping excess sugar into your bloodstream, causing your pancreas to release insulin to counter act the sugar overload that you just added to your system.  To avoid a sugar spike, eat foods that are low in sugar (see this glycemic index (GI) for a list of foods that have a low GI and will not cause blood sugar spikes-  Glycemic Index resource) 

Avoid the Proteins: Your body needs to spend its energy on powering your legs and not digesting proteins during your ride.  Be sure to keep your protein levels low in your fueling within three hours prior to your ride.

Avoid Fiber:  While some may wish they had a gas powered engine helping them on their rides, having a digestive tract full of fiber is not the best way to attain that!  Fiber-full breakfasts may be good for keeping the “full feeling” but can certainly cause another form of gas that is not welcome on our rides!  A breakfast rich in fiber also does not help fuel the muscles for an endurance or power ride.

No doubt that some of us have indeed experienced a sugar low, heavy legs or “excess fiber discomfort” during our rides.  It would be great to have some discussion about what you have experienced any of these problems, how you dealt with them and any tips you have to share with the group for future avoidance of any of these issues.   What have you felt like when your blood sugar dropped? What should we look for?  Have you ever had “lead legs”?  Were you able to do anything about it during the ride?  Perhaps the “gas topic” should be avoided altogether by just not loading up on fiber before your ride! 

Nutrition Tip: An Introduction to Pre-Ride Fueling

Eat carbs:  lots of carbs.  No way– a mix of lean protein and light fats three hours pre-ride.  Gotta have red meat.  Do eat fruit.  Don’t drink milk.  Don’t eat anything.   Bagels are bad.  Drink a smoothie.  Take a pill.  Suck on a Gu.
What to do?????!

No wonder we aren’t sure how to fuel right for a ride!  With all of the conflicting commentary online and in magazines that out right contradict one another, there is little doubt that many cyclists don’t know which way to turn.
First off, let’s take a look at the purpose of food.  Oftentimes we eat based on a desire or craving… not on what we need to fuel our body with for the demands we place on it.  For years my motto was to “exercise to support my habit of eating.”  When I hit the magic age of forty-something I was forced to retrain my brain into thinking that I must now eat to support my habit of exercise.  It was revolutionary to my training and to my health.  Proper fueling for optimal performance is crucial.

Nutrition 101 – Carbohydrate Terms to Understand
glucose:  the body’s usable form of carbohydrates; found in the blood stream
glycogen:   the body’s stored form of glucose (found in  muscle)
glycemic index: a scale of how carbohydrates affect our blood sugar (also known as GI)
Our bodies can only process 22g of carbs in a two hour time frame; the rest is shipped off to the liver to be converted into glycogen.   Most of us have a few pounds of stored energy readily available in the form of excess body fat but we really don’t want to have to rely on that for every ride. While fat is an energy source it is harder for the body to use it than glucose & glycogen.  Therefore, we must load up our muscles and bloodstream with energy.

To find out how many grams of carbs you need pre-ride use the following formula to figure out what your body needs specifically:
·    3 g of carbs per kg of your body weight = # carb grams you need  pre-ride
For example: a 165 lb man will need 225g to fuel his ride the best.

You can fill this requirement with natural (whole) foods or with supplements.  Opinions vary and each method has pros and cons, so you might want to experiment with different nutrition sources and see what works best for you.

Real Food Examples:  apples, raisins, dried fruits, oatmeal, whole wheat tortilla, Mueslix, Wheaties, oat bran bread and whole wheat mini bagels - all have GI levels of less than 50.  Levels higher than 50 will cause a blood sugar spike and adversely affect your performance level.  More on glycemic index next week.

Supplements / nutrition bars and other quick fixes: We have all been in a “grab and go” situation where we need something quick and easy so here are some options to try when you find yourself short on time.  Clif Bar, GU products, fruit smoothies, Advocare’s Muscle Fuel all are plausible choices, however, watch for high levels of protein and fat as you look into other supplements / meal replacements.  Fats and proteins are harder to digest and can cause bloating / stomach cramps along the way. Stick to less than 10% RDA of protein when shopping for a substitute for real food.

While it is not enough to just know how many grams of carbs to ingest but this will give you a start. Over the coming weeks, we will review more about how to obtain a high octane fuel for our bodies that will guarantee the best performance on our rides (from a nutritional standpoint at least!).  Your discussion, tips and suggestions will all add value so please feel free to share.  There are many opinions, facts and schools of thought on this topic. While some product may work well for one may not be conducive to someone else’s digestive system, so  let’s talk about what does - and doesn’t - get the job done for you.

How to Beat the Heat

Google images

Now that the dog days of summer are fully upon us we should take a close look at a major threat that could possibly ruin a ride for any of us: heat exhaustion.  There are varying degrees to this potentially life-threatening illness and several methods to employ to prevent it.  Riding for miles and miles in the hot and humid Florida weather can make us more delirious than we care to be if we do not recognize the signs and symptoms of this unfortunate sickness.

Definitions to know (in order of severity)
Heat cramps -  muscle cramping and spasm during heavy exercise
Heat exhaustion - rapid heart rate, lightheartedness, nausea, chills, not sweating, very red face
Heat stroke -  symptoms include dry skin, rapid, strong pulse and dizziness. Other symptoms may include nausea, vomiting, fatigue, headache, difficulty breathing, cramps, back pain, disorientation, flush or red skin, loss of consciousness. Unable to cool off, the victim requires medical attention. This is a life-threatening illness in which body temperature may rise above 105° F in minutes.  Heat stroke may come on suddenly without warning and can be fatal.

What to do about it
Prevention is always best. Be sure to hydrate well prior to heavy exertion, including the addition of salt or electrolytes hours before exercise.   It is even recommended to begin the day before with a slight increase in salt intake (a few extra sprinkles here and there), especially during the summertime.  How to know you are adequately hydrated:  your urine volume is high and clear.   While the popular black cycle shorts make our butts look smaller they also absorb heat, denying your lower body the ability of cooling properly.  If you are brave and wish to look like Team HTC Highroad, go buy a pair or two of white shorts for summer to help keep those large muscle groups cooler.  Arm coolers are also good for keeping moisture on the arms as well as blocking damaging sun rays.

How to deal with the symptoms on a ride
Heat cramps:  Cease exercise until cramps subside. This may involve light stretching and supplementation with electrolytes.

Heal exhaustion:  Remove excess clothing, seek shade, and take in electrolytes (water is secondary). Do not resume activity until symptoms pass, heart rate is lowered, and dizziness is gone.  If this does not occur within 30 minutes arrange for a ride home.  Cold towels and ice packs (if available) are very helpful to reduce the core temperature.

Heat stroke:  Cool the body as quickly as possible, have rider lie down on his / her back and elevate feet 6” above the heart, monitor for delirium, and loss of consciousness.  Call for emergency medical help immediately.   Cool the body with ice packs if possible. 

No doubt that the summer heat is here to stay for several more months.  Outsmart the heat by carefully planning what you eat, drink and wear. Be on the lookout for symptoms that other cyclists in your group may be having by being observant and listening to each other for legitimate complaints (we know whining when we hear it). Please share in this forum any other tips or experiences that have helped you keep your cool in the past. Include products, websites or any other info that you feel would be helpful for others to know  By listening to our own bodies and looking out for our friends,  together we can beat the heat!

Balanced Fitness Tips: Introduction

5 Components of Balanced Fitness

Being “fit” is a term that, on the surface level, implies that one has a buff body or just “looks good” on the outside. Without much extra fat, the hair and skin looks well-maintained and the person has an overall appearance of health. However, true fitness goes well beyond how one appears on the outside.
In the coming weeks our topic of discussion will be about each of the five components of balanced fitness.  You can measure up each week, weigh in with your thoughts and experiences and perhaps even do a bit of self-analysis. At first glance one may read this and say “I know that already!” but as we dig deeper and learn from two of the USA’s two biggest names in fitness (Aerobics and Fitness Association of America (AFAA) and the American College of Exercise (ACE)), we will realize that we all have some important lessons to learn about our own personal fitness levels. 

Much of our individual health relies on our personal decisions regarding safety, what we eat, how we deal with stress, what kind of exercise we do, etc. We can choose to do our best to prevent disease or react to it once we are affected. Each of us hold a tremendous amount of power and control over our own health and / fitness simply by being educated and making wise choices based on that information.

Join me in the coming weeks as we explore how each of us can add value to our lives by choosing a balanced fitness plan and taking control of our health to the best of our abilities!

Next week: Component 1: Cardio Training

Balanced Fitness: Flexibility / Component 4

Balanced Fitness Tip: Flexibility

The Aerobics and Fitness Association of America (AFAA) defines flexibility as "the range of motion possible around a joint. " Stretching, on the other hand, is different in that is is used before or after exercise generally to loosen up the joints and muscles. So as not to confuse the two, let's think of it this way: stretching has short term benefits and flexibility training is a way of life. The purpose of this fitness tip is share information specifically geared to cyclists to improve flexibility overall.

The main muscle groups used in cycling are the quads, glutes, hamstrings and the erector spinae.  Peripheral muscles are the rectus abdominus, gastrocnemius (calf), soleus (underneath the calf) and deltoids (shoulders). To attain proper riding form and the most efficient pedal stroke techniques, one must achieve muscle strength, muscle balance and flexibility.

Flexibility is so important because range of motion is limited when muscles are overly-tight and a joint is stiff is at a higher risk of injury. Do you recall the grade school song that says, "the knee bone is connected to the thigh bone?" We are talking today about that connective tissue that holds us all together! Because it is all connected by muscles, ligaments and tendons it is all inter-related. When one is out of whack (the hamstrings, for instance) another joint is directly affected. The pulling of the hamstring on the pelvic girdle will cause strain on the lower back muscles that are working hard to keep the spine in alignment. There is sort of a domino effect when one area is too tight - or too loose. 

When to Stretch What and for How Long

To improve your flexibility, you should hold a specified stretch (post-activity is safest) for 30-60 seconds or 4-6 deep breaths. Never, ever bounce but instead gently pull / push during this time as it feels easier. It should not hurt at all but can be just out of the "comfortable" range. Repeat each stretch 3 times and perform these stretches 3-4 times a week for maximum benefit. No one is ever too old to improve their flexibility!

Suggested sites with stretches:

Below are some web sites with photos that will be helpful so that you stretch the right muscles the right way.

Hip flexors, glutes

Quad, calves, hamstrings

Various stretches and injury prevention

Note: For stretching pre- and mid-ride, limit the time you hold each stretch to 4-8 seconds. You don't want your joints to be over-loose as you ride as that can cause injury too.

Sources: Yoke, Mary. Personal Fitness Training: Theory & Practice.AFAA, Shermon Oaks, CA.


Is there a specific stretch that you have a question about? Perhaps you have a favorite? Feel free to share below!