1. Loosen Your Muscles Dynamically
Many of us were taught in gym class to bend down and touch our toes before getting to the fun of playing. Numerous studies have determined that this may not be the best way to prepare for athletic movement. The first step in your stretching routine should be to dynamically stimulate blood flow and muscle extension through movement. A simple way to do this is to march, focusing on lifting your knees above your hips to stretch the hamstrings, or backs of your legs. This marching can be done in place or by traveling a short distance in a straight line. Stretch your quadriceps, or front of the legs, by "running" in place, focusing on kicking your rear end with the heels of your shoes. A dynamic stretch for both sides of your legs is alternating lunges. No matter what type of stretching exercises you choose, your main focus should be on getting the added blood flow to the muscles.
2. Now Stand Still
After you have completed a dynamic routine, move on to a more traditional, static stretching routine. Pay special attention to the legs, back and shoulders. You should use each exercise in a way that extends your muscles a bit further each time for a fixed period of time. For example, when touching your toes, grab the backs of your knees for 15 to 30 seconds. Stand up and reach down again for the backs of your calves, then your ankles and so forth. Following this process will allow your muscles to adapt to the extended size.
3. Partner Up
Some of the most effective stretches are the ones you can do with a training partner or coach. Another person can help you overcome tight muscles that don't allow you to effectively stretch on your own. Called proprioceptive neuromuscular facilitation (PNF) stretches, these exercises can help to loosen the hip joints that will tighten over the course of your upcoming ride. A bit of caution: take the time to research PNF stretching exercises so you don't injure yourself or your training partner.
4. Emphasize the Root of the Stretch
Being in any one position for an extended period takes a toll on the body. Although low impact on the joints, an extended cycling run will affect your body in other ways. In cycling, because your leg muscles don't fully extend or contract, a great deal of tension is stored in the muscles through the course of a ride. Muscle fatigue and action during cycling can make your hamstrings tighten, thus making your back tighten, then finally affecting your neck and shoulders. Take the extra time to truly loosen up those hips and hamstrings--the root of the problem.
