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Stretching and resting

Old 05-24-21, 06:50 AM
  #51  
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Originally Posted by slickrcbd View Post
I'm really out of shape, because I start to get tired after 2 miles and can't really go much more than 3.5 before I'm stopping at the first place I can to rest. I'm also now using a 24-speed bike with 3 gears on the pedal and 8 on the rear wheel, since when I was bike shopping I couldn't find any 10 or 12 speeds. It was either 5-speeds, 21, or 24 and the 24 was a little cheaper.

The only time I start in a higher gear is if I have to stop suddenly and don't have time to shift, and even then I try to shift by lifting up the rear wheel and pushing down on the pedal. However, I rarely use the major gear shift on the pedal and leave it in the highest gear.

I don't want this to sound like an insult because I really think this a serious reason for concern--if you've been cycling for a while and the most you can ride without total exhaustion is 3.5 miles of what does not sound like strenuous riding, I think cramping may be the least of your problems. I would think that's way beyond "out of shape" for a 30 year old--that sounds debilitated. I don't know if you're very heavy (which could explain this) or if something else is going on, but if you've described this to your doctor and all they're telling you is "more stretching", I really think you need a new doctor. Having been morbidly obese in the past, I can say that cycling at very high weight is an entirely different experience, and I just stopped doing it UNTIL I lost a bunch of weight, but if you're not morbidly obese and you're getting this tired this fast, I'd be very concerned about the possibility of a lot of other problems that probably need to be ruled out.

I'm not a doctor, but I've had good ones and bad ones, so take my advice for what it's worth.
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Old 05-24-21, 07:25 AM
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forget the gears. choose a speed you can pedal comfortably with and don't shift. Don't complicate it, just pedal
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Old 05-27-21, 06:25 PM
  #53  
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Originally Posted by livedarklions View Post
I don't want this to sound like an insult because I really think this a serious reason for concern--if you've been cycling for a while and the most you can ride without total exhaustion is 3.5 miles of what does not sound like strenuous riding, I think cramping may be the least of your problems. I would think that's way beyond "out of shape" for a 30 year old--that sounds debilitated. I don't know if you're very heavy (which could explain this) or if something else is going on, but if you've described this to your doctor and all they're telling you is "more stretching", I really think you need a new doctor. Having been morbidly obese in the past, I can say that cycling at very high weight is an entirely different experience, and I just stopped doing it UNTIL I lost a bunch of weight, but if you're not morbidly obese and you're getting this tired this fast, I'd be very concerned about the possibility of a lot of other problems that probably need to be ruled out.

I'm not a doctor, but I've had good ones and bad ones, so take my advice for what it's worth.
I build up to 4-5 miles over the course of a summer, then I seem to revert back during the winter when I have my bike in the attic from Thanksgiving until the spring (when varies depending on the weather, sometimes early March, sometimes late April. More rarely early May if we have a cold March and rainy weekends in April).
Also I'm 42, not 30. I only noticed the cramping when I got to age 31 or 32. I took the bike out, rode 1.25 miles to the library (that is almost always the first place I go on the bike in the spring, not much of a ride but a good test. Occasionally it's the Westgate Shopping Center (aka Westgate Park & Shop) 3 blocks away) and picked up a book or movie (I can't recall, and it doesn't matter), then rode back. The next day my calves and thighs HURT. It's been like that ever since if I fail to stretch.
Before I turned 30, I never needed to bother stretching before using the bike. I'd just grab my helmet and water bottles (I don't usually bother with the water bottles going to the library (1.25 miles) or Jewel (about 1 mile) unless it's over 74 degrees outside, and then I only take the small one "just in case"), hop on, and go.

TL;DR? I make progress if the summer is mild enough to ride regularly, but then I backslide over the winter because I can't seem to get enough exercise or the right kind.
I think it's the latter, as I discovered that I can't run very far at all even though I can bike for miles. Different muscles are apparently used, and standing on your feet does not help with running either. I had an incident back in 2016 where I was working a part-time survival job at Sam's Club's electronics department and was almost late for work. Employees had to park in the far spaces, denoted by the white lines instead of yellow, and I ran from there to the back room and was completely out of breath.
Later that same year I had a weekday off on Garbage Day and was doing some last-minute yardwork and had one more yard waste bag when the garbage truck was spotted working the other side of the street. I had to get an extra sticker and ran for the hardware store 3 blocks away. I got the sticker and ran back just as the truck passed my house, but they let me give them the sticker and took the bag. I was completely out of breath and had cramps the next day.
ALMOST late for work, and I ran from the
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Old 05-27-21, 06:51 PM
  #54  
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Hard to understand how stretching or using little foam things would help here.

I have never stretched or used foam rollers in my 64 years and usually do over 10,000 miles per year. Stretching does nothing for me.

Maybe stretching every 10 minutes is the problem?
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Old 05-27-21, 08:23 PM
  #55  
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The study on stretching listed earlier is misleading when it says that stretching has no benefits. In the article, it cited the girls soccer team study, which found that 'warmups" prevent injuries..and that those warmups didn't specifically include stretching. Well guess what, when you're warming up.. you are effectively stretching your muscles.
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Old 05-27-21, 09:54 PM
  #56  
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Originally Posted by aclinjury View Post
The study on stretching listed earlier is misleading when it says that stretching has no benefits. In the article, it cited the girls soccer team study, which found that 'warmups" prevent injuries..and that those warmups didn't specifically include stretching. Well guess what, when you're warming up.. you are effectively stretching your muscles.

This has been studied to death, and stretching does not warm up your muscles. The two things have virtually nothing to do with each other. People looking for scientific reasons to stretch always end up grasping for straws like you just did.

Warming up is simply doing a milder version of the activity you're about to engage in or something very similar. Stretching is a special activity totally unlike the main activity of the workout, unless your workouts are yoga. All of the systematic studies of pre-workout stretching indicate that it adversely affects performance slightly and makes people slightly more prone to injury. "It's probably not that bad for you" is about as good as the case gets for stretching.

Some of us spent decades having gym instructors and the like forcing us to stretch even though it hurt and did nothing good for us. I'm just not very flexible (that's almost entirely genetic and really has next to nothing to do with bicycle performance), so making me stretch is a bit of a mini-torture. Consequently, I have no tolerance for people trying to tout benefits it doesn't bestow, and who insist that other people should do it.
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Old 05-28-21, 04:30 AM
  #57  
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Originally Posted by aclinjury View Post
The study on stretching listed earlier is misleading when it says that stretching has no benefits. In the article, it cited the girls soccer team study, which found that 'warmups" prevent injuries..and that those warmups didn't specifically include stretching. Well guess what, when you're warming up.. you are effectively stretching your muscles.
Warm ups and stretching are not the same thing...Stretching before a workout can actually cause injuries....The best type of warm up before any physical activity is to do the actual physical activity. ..Example: the best way to warm up before cycling is to get on your bike an start riding, the best way to warm up before weight training is to start lifting weights etc etc etc.....Stretching has not been proven to be beneficial and can actually cause injuries or hinder recovery after a workout.
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Old 05-28-21, 04:30 AM
  #58  
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Originally Posted by aclinjury View Post
The study on stretching listed earlier is misleading when it says that stretching has no benefits. In the article, it cited the girls soccer team study, which found that 'warmups" prevent injuries..and that those warmups didn't specifically include stretching. Well guess what, when you're warming up.. you are effectively stretching your muscles.

Oh, and one more thing-- if warmups stretch the muscles, why would you need stretches? For that matter, if warmups stretch the muscles, so do workouts. Basically, you just alleged that stretching doesn't do anything useful.
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Old 05-28-21, 04:36 AM
  #59  
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Originally Posted by wolfchild View Post
Warm ups and stretching are not the same thing...Stretching before a workout can actually cause injuries....The best type of warm up before any physical activity is to do the actual physical activity. ..Example: the best way to warm up before cycling is to get on your bike an start riding, the best way to warm up before weight training is to start lifting weights etc etc etc.....Stretching has not been proven to be beneficial and can actually cause injuries or hinder recovery after a workout.

I think this was a bad attempt at gaslighting. "Guess what? All you people who say you're not stretching, you're stretching by using the muscles." You are right, it's total nonsense.
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Old 05-28-21, 05:48 AM
  #60  
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OP-If it takes you all summer to work up to 4-5 miles and then you lose that over the Winter, you should check with a doc. I can go months without riding and jump on and go 10-20 miles without problem other than a slightly sore butt (which goes away quickly if I keep riding). It could just be that this is your natural state and you are fine but it would not hurt to know for sure.

As for stretching, listen to your body. Everyone is different. I see a lot folks talking about stretching being useless and never doing it. That seems to work for them. I envy that. My experience is different. If I don't stretch my quads daily, they tighten up, cause my pelvis to tilt too much and generate lower back pain. If I don't stretch my shoulders, they tighten up and cause me pain. Once, after a year of tennis elbow, a substitute physical therapist showed me a stretch for my forearms that eliminated the pain within a few days. My main therapist had me working on my wrist strength and it was doing nothing for me. Stretch if it helps. Try different stretches and see how they work. Good luck.
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Old 05-28-21, 06:23 AM
  #61  
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I'm 63 and stretch for about 10 minutes every day before each ride. I also stretch for about 10 minutes before I go to bed at night. I drink lots of water too. The first thing I do is drink two large glasses of water when I wake up. I have found that I am much more alert, never get cramps and recover from each ride pretty quickly. I also feel "younger" and more nimble on the bike when I stretch.
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Old 05-28-21, 06:41 AM
  #62  
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Originally Posted by livedarklions View Post
This has been studied to death, and stretching does not warm up your muscles. The two things have virtually nothing to do with each other. People looking for scientific reasons to stretch always end up grasping for straws like you just did.

Warming up is simply doing a milder version of the activity you're about to engage in or something very similar. Stretching is a special activity totally unlike the main activity of the workout, unless your workouts are yoga. All of the systematic studies of pre-workout stretching indicate that it adversely affects performance slightly and makes people slightly more prone to injury. "It's probably not that bad for you" is about as good as the case gets for stretching.

Some of us spent decades having gym instructors and the like forcing us to stretch even though it hurt and did nothing good for us. I'm just not very flexible (that's almost entirely genetic and really has next to nothing to do with bicycle performance), so making me stretch is a bit of a mini-torture. Consequently, I have no tolerance for people trying to tout benefits it doesn't bestow, and who insist that other people should do it.
​​​​​​
First of all, from reading you, I know you don't understand anatomy much.

Secondly, "stretching" has morphed over the years and decades. Today, when pro athletes refer to stretching, it's not the same stretching that you gramps did in the 50s, ok. Stretching today means to start out doing some activity to warm up the body, blood circulation, and muscles, while also incorporating in some traditional stretches.

Every pro athletes do this. Track athletes, runners, soccer players, they all do this on the fields before they actually go out and run hard.

Yet, you (oldies) are sitting here, are saying that you don't do stretching because it doesn't help. Well, you know it all, don't you? Meanwhile, in the real world, pro athletes all stretch.
And please, stop with trying to bring down the old ways of stretching (nobody does that anymore). You need to get updated with the modern sports science, amigo. This is not Leave It To Beaver era,ok.
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Old 05-28-21, 06:52 AM
  #63  
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I don't stretch as I've found over the years that more stretching = more injuries for me.

On the other hand, 45 minutes of daily foam rolling, massage sticks and lacrosse balls do seem to help me. I started rolling my legs and back out a few years ago and it seems to help me to recover when I'm doing lots of hard training. I've had no knee and IT band problems since I started rolling every day, something I used to struggle with. I like the Rollga and Trigger Point rollers.
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Old 05-28-21, 07:45 AM
  #64  
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I both stretch and rest
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Old 05-28-21, 09:53 AM
  #65  
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Originally Posted by aclinjury View Post
First of all, from reading you, I know you don't understand anatomy much.

Secondly, "stretching" has morphed over the years and decades. Today, when pro athletes refer to stretching, it's not the same stretching that you gramps did in the 50s, ok. Stretching today means to start out doing some activity to warm up the body, blood circulation, and muscles, while also incorporating in some traditional stretches.

Every pro athletes do this. Track athletes, runners, soccer players, they all do this on the fields before they actually go out and run hard.

Yet, you (oldies) are sitting here, are saying that you don't do stretching because it doesn't help. Well, you know it all, don't you? Meanwhile, in the real world, pro athletes all stretch.
And please, stop with trying to bring down the old ways of stretching (nobody does that anymore). You need to get updated with the modern sports science, amigo. This is not Leave It To Beaver era,ok.
Your completely vapid ad hominem is noted.

Your screen name is an injury. Maybe people shouldn't be looking to you for advice on how to prevent them, huh?

It's adorable that you think no one's going to notice that all you're doing here is try to redefine stretching so that everybody is doing it.
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Old 05-28-21, 10:21 AM
  #66  
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Neither good nor bad, really doesn't matter.
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Old 05-28-21, 10:28 AM
  #67  
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Originally Posted by livedarklions View Post
Your completely vapid ad hominem is noted.

Your screen name is an injury. Maybe people shouldn't be looking to you for advice on how to prevent them, huh?

It's adorable that you think no one's going to notice that all you're doing here is try to redefine stretching so that everybody is doing it.
ok boomer. I'll note what the pro athletes do on the fields, you know, the very people who actually play sports for a living, and have a team of professional trainers advising them what to do to avoid injuries so they can continue to extend their livlihood. Yeah, i'll do what the pro athletes do, not what a bunch of boomers on here do. Nobody is gonna get injured from not stretching and warming up if their pace is a tourist pace, ok. lol take it easy man.

And yep I got injured crashing in a moto race at 120 mph. No amount of stretching is gonna save you when a liter bike is coming at 120mph you in a highside, ok amigo.
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Old 05-28-21, 10:53 AM
  #68  
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Originally Posted by aclinjury View Post
ok boomer. I'll note what the pro athletes do on the fields, you know, the very people who actually play sports for a living, and have a team of professional trainers advising them what to do to avoid injuries so they can continue to extend their livlihood. Yeah, i'll do what the pro athletes do, not what a bunch of boomers on here do. Nobody is gonna get injured from not stretching and warming up if their pace is a tourist pace, ok. lol take it easy man.

And yep I got injured crashing in a moto race at 120 mph. No amount of stretching is gonna save you when a liter bike is coming at 120mph you in a highside, ok amigo.
Here you go.

https://www.painscience.com/articles/...sec_conclusion
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Old 05-28-21, 11:14 AM
  #69  
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Originally Posted by aclinjury View Post
ok boomer. I'll note what the pro athletes do on the fields, you know, the very people who actually play sports for a living, and have a team of professional trainers advising them what to do to avoid injuries so they can continue to extend their livlihood. Yeah, i'll do what the pro athletes do, not what a bunch of boomers on here do. Nobody is gonna get injured from not stretching and warming up if their pace is a tourist pace, ok. lol take it easy man.

And yep I got injured crashing in a moto race at 120 mph. No amount of stretching is gonna save you when a liter bike is coming at 120mph you in a highside, ok amigo.

Yeah, well I ride plenty fast, bucko, and no one's accusing me of a tourist pace, and I've somehow managed to do it at age 60 without doing a bunch of weird warm up "see how far this body part will flex" moves.. But yes, this is general cycling and you have an OP in this thread from a person who's trying to figure out how to do a 5 mile ride without cramps, so of course whatever the Denver Nuggets are doing is clearly relevant to the discussion.

I don't care who you emulate and what your delusions of grandeur are, you went after a study for a completely invalid reason, and your response when called out on it is to go "grr, grrr, grrr, boomer, grr grrr." Says a lot about you, and it's not good.

Hey, pro athletes take a lot of EPO if they can get away with it. Should I do that too?
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Old 05-28-21, 11:17 AM
  #70  
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Yeah, i'll do what the pro athletes do, not what a bunch of boomers on here do.
Wow, you sure know how to win friends and influence people! I'm 63, a Baby Boomer and have been stretching ever since my competitive swimming days that started in high school and continued through college. I competed in cross country skiing while in college too. Spent many miles on the bike and rollerskis during the summer to stay in shape.

The whole stretch or not to stretch debate has been going on for years and apparently hasn't ended yet. Maybe we calm down a bit and recognize that all of us are at the age that we are going to do what we are going to do and not much stated on here will change that.

BTW, it's not good form to disparage a person by calling them a "Boomer". I know a few of Boomers who could pound most peoples' "Richard" in the dirt on a bike.

Just sayin'.....
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Old 05-28-21, 04:41 PM
  #71  
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Originally Posted by drlogik View Post
Wow, you sure know how to win friends and influence people! I'm 63, a Baby Boomer and have been stretching ever since my competitive swimming days that started in high school and continued through college. I competed in cross country skiing while in college too. Spent many miles on the bike and rollerskis during the summer to stay in shape.

The whole stretch or not to stretch debate has been going on for years and apparently hasn't ended yet. Maybe we calm down a bit and recognize that all of us are at the age that we are going to do what we are going to do and not much stated on here will change that.

BTW, it's not good form to disparage a person by calling them a "Boomer". I know a few of Boomers who could pound most peoples' "Richard" in the dirt on a bike.

Just sayin'.....

Honestly, I think people who find stretching works for them should keep doing it despite what the science says unless they really are hurting themselves. I have just been fed up with people insisting that people who don't find any benefit from it are ignorant or whatever.

I think it's also hilarious that the guy thinks that stretching technology has somehow moved beyond our boomer ken.
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Old 06-01-21, 07:06 PM
  #72  
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Honestly, I too used to think stretching was a waste of time. Back when I was under 30.
Then I went a few years without getting much exercise as it was in storage in my mother's attic and when I tried to start using my bike again I found that I was extremely sore the next day every time I tried to ride it. Then I tried stretching and it seemed to solve that issue.
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Old 06-01-21, 07:54 PM
  #73  
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hey man, no reason to get ticked off. And about stretching LOL!!!

stretch all day long if you want, or never do it. It's the trying to convince others that your opinion is the right one that's laughable. People are different and different things work. This is not one size fits all

static stretching is all but gone in team sports in favor of dynamic stretching which is essentially moving to get warmed up

I'm certain that the troops about to storm the beaches of Normandy did not stretch before that historic life and death event

if this post describes you then I guess it's you I'm talking to
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Old 06-01-21, 08:33 PM
  #74  
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Originally Posted by Flip Flop Rider View Post
hey man, no reason to get ticked off. And about stretching LOL!!!

stretch all day long if you want, or never do it. It's the trying to convince others that your opinion is the right one that's laughable. People are different and different things work. This is not one size fits all

static stretching is all but gone in team sports in favor of dynamic stretching which is essentially moving to get warmed up

I'm certain that the troops about to storm the beaches of Normandy did not stretch before that historic life and death event

if this post describes you then I guess it's you I'm talking to
Exactly! My position on this is really simple-- I don't stretch because it doesn't work for me. I have to assume that people who say they find it works for them aren't lying, but when they try to convince me I'm wrong, then I'll start in with the no scientific evidence thing.
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Old 06-02-21, 05:03 AM
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Originally Posted by Flip Flop Rider View Post
hey man, no reason to get ticked off. And about stretching LOL!!!

stretch all day long if you want, or never do it. It's the trying to convince others that your opinion is the right one that's laughable. People are different and different things work. This is not one size fits all

static stretching is all but gone in team sports in favor of dynamic stretching which is essentially moving to get warmed up

I'm certain that the troops about to storm the beaches of Normandy did not stretch before that historic life and death event

if this post describes you then I guess it's you I'm talking to
BTW, I posted this link above, a study that showed no difference in performance between static stretchers, dynamic stretchers and non stretchers, but that dynamic stretchers believed it helped them: https://insights.ovid.com/pubmed?pmid=29300214

The placebo effect doesn't seem to enhance performance, but maybe it's good for morale?
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