P4D 

If so, what do you do? I hadn't been stretching, but then on Monday my IT band got so tight I could barely get the bike rolling off the line (fine once I got moving, though), so I started doing some pre-ride stretches. However, I did these stretches which are really more intended for running (and which I use when I run):

https://www.coolrunning.com/engine/2/2_1/126.shtml

So, any bike specific stretching you all find helpful?

Mr. Beanz

I don't stretch before a ride. I'd rather do the first 10 miles or so as a warmup.

magohn

+1 - I take the first 5 mile or so slowly - seems to do the trick.

Boofage

I never stretch cold. If you must stretch before a ride, at least warm up first and then stretch.

P4D 

I do warm up before I stretch, because a cold stretch is no stretch.

P4D 

..

Saltybeagle

I stretch after 5 miles, warm up 1 mile, then 4 miles at good pace.

cyclokitty 

If the ride happens hours after I've been awake then I use the first few km as a warm up. If I'm riding first thing in the morning then I like to stretch my neck, shoulders and back.

jboyd

My warm-up process is as follows:

Mile 1-3.........I hate my bike. I hate myself for ever thinking I liked riding.

Mile 4-6.........I start to smile and remember what it is I like about riding.

Mile 7-?.........I freaking love my bike and can't imagine life without riding, and I never want it to end

EKW in DC

Stretch? What's that?!!! I just ride and avoid pushing it too hard for the first couple miles.

I remember another thread on this in the last few months, and I was reminded of a scene you'll often see on the sidelines of football games - athletes on stationary bikes to loosen up/staying loose.

Likewise - think of pro cyclists before a time trial. Are they touching their toes? Doing other stretches? Nope. They're riding a bike on rollers near the start line. I think that provides a clear indication as to the best way to get limbered up before a ride.

sakonnetclip

Warm up before you ride, stretch after to improve your conditioning...it's much better to stretch when you're really warm.

rumrunn6

since having an issue with my IT Band this winter I now stretch specifically for it - look them up. I also use a foam roller even though I don't need it any more 1 ~ 2 times a week. Now that my IT Band cleared up the foam roller is less painful. Kinda cool actually. I do some other light stretches cuz at 51 it just makes good sense. There are some weird twists that we might do on a bike to avoid traffic or look around and its good for my back to do some controlled stretching before riding. I stretch a little every morning anyway cuz I have chronic back isses, and at my age feel pretty darn stiff getting out of bed. I need a new bed too. After rides I soak in a hot bath for 20 min minimum with 2 cups epsom salt minimum.

Seattle Forrest

I'm surprised at the answers in this thread. I don't stretch either, but feel guilty about it. I take the beginning of the ride slow and easy ( as much as is possible in hilly Seattle ), but that's about all I do. It sounds like maybe I should stop feeling guilty about it...?

P4D 

Small sample size for me, 2 rides, but I've noticed a little bit of a difference with stretching first. Of course, I need to get more limber, so stretching is always going to help that. I *feel* like I have a better handle on bike on shoulder look-overs, tight turns, etc. I might not actually have a better handle, but if I *feel* like I do then I ride more confidently, which makes the riding more fun.

rumrunn6

yeah, there's a turn I do when standing on the pedals where I turn and twist my whole back. when you're down on the drops its just the head but when I'm standing my whole upper torsoe turns and so stretching before riding helps prevent a spasm under my shoulder blades. I dislike those - they are so hard to massage away

Greg_R

alexw, here's some good stretches for when you are warmed up (and don't have access to a foam roller @ home):

- Do # 5
- Do #10 on the link you provided, except keep 1 leg flat on the ground (i.e. do 1 leg at a time).
- From the #10 position (one leg in, one leg down) cross your leg over the other knee. Pull the leg that was flat on the ground back (you can bend this knee). You should feel a large stretch in the hip of the leg that is crossed over. If you have a towel, loop it around the bottom leg & over the leg being stretched. Pull back gently for a deeper stretch.
- switch and do the other leg
- #7, but use a towel to pull the leg straight back (prevents back and knee issues from pulling at an angle)
- #12, 1 & 2

dgrenthum

I ride a 2-5 miles then stretch, if i dont my ham tightens up somewhere in the 10-15 miles range. While it doesnt crampmy hammy feels like it is about to everytime my knee is at the highest position. Its always smart to stretch to help reduce th echance of injury, but like all said it is best to stretch with your muscles warm. Stretching to little for you if you are strecthing them cold.

bismillah

Always

Mazama

My exact thought today. "Man, I wish I didn't have to go to work today."

RWBlue01

Being that I have to drive to my starting location....

Drive
Setup for ride
Ride (unless really tight I don't stretch now) for 1000+ yards just enough to warm up and see what the day will bring.
Stretch, correct clothing, go back for anything I forgot
Ride to a good place to stop and take a picture, or see something
Ride to a good place to stop and take a picture, or see something
Ride to a good place to stop and take a picture, or see something
Ride to a good place to stop and take a picture, or see something
Ride to a good place to stop and take a picture, or see something
Yes, I stop this many times, I am exploring when I ride.
Stop, snack, stretch, correct clothing
Head back to start location
Ride to a good place to stop and take a picture, or see something
Ride to a good place to stop and take a picture, or see something
Ride to a good place to stop and take a picture, or see something
Pack up to drive, usually drink water left in vehicle, complain that I went to far and now I am dieing
Stop and get something to eat/drink/advil
Drive home.
Stretch before going to bed