pbass

And I'd add to that, foam rolling, before and after rides and on days off as well. I learned from a myofascial release therapist that while stretching is of course great, you're mainly affecting the connection points of tissue with it. If you add in foam rolling you're really massaging the full length of the fascia and muscles, and can really open them up and "get out the gunk" as she would call it. I'm 61, and as long as I foam roll religiously (with a couple simple yoga stretches), I never have any cramps or uncomfortable stiffness or soreness--knees, hips, lower back, legs--all good. If I get lazy and don't do it for a couple days, man, I can get woken up in the middle of the night with a calf cramp that practically makes you fall out of bed!