Stretching for cyclists after indoor cycling

Just as important as it is to warm up before training with your indoor bike or cycling trainer, the same goes for stretching for cyclists after each session. With them you can prevent injuries, reduce muscle stiffness and even improve your performance, among other things. Below, we explain in detail the main benefits and discuss several stretching exercises for cyclists that you can do at home. Read on!

Cycling stretches: main benefits

As we indicated in the introduction, stretching after cycling has a lot of advantages. This is essential for maintaining muscle health, improving performance and preventing injuries, among others. Let’s take a closer look:

• Relieve muscle tension: Indoor cycling involves intense work of the leg muscles, such as the quadriceps, hamstrings, glutes and calves, as well as the muscles of the lower back and shoulders. Stretching helps relax these muscles, releasing tension accumulated during exercise and reducing the feeling of stiffness.
• Increases flexibility: A regular stretching routine after indoor cycling improves overall body flexibility, which not only benefits cycling performance, but also the quality of life in everyday activities.
• Reduces the risk of injury and muscle shortening: Stretching improves the elasticity of muscles and connective tissues, as mentioned above, which decreases the likelihood of overuse-related injuries, such as tears or contractures, as well as preventing muscle shortening, especially of the hip flexors. It also helps maintain optimal range of motion for future cycling sessions.
• Improves circulation and recovery: Gentle stretching facilitates blood flow to the muscles, which helps eliminate toxins and metabolic byproducts, such as lactic acid. This speeds muscle recovery and reduces feelings of fatigue.
• Reduces stiffness: Although it does not completely eliminate muscle soreness or Delayed Onset Muscle Soreness (DOMS), stretching after exercise can minimize its intensity, especially when combined with proper hydration and a nutrient-rich diet.
• Relax body and mind: Post-exercise stretching can have a calming effect, helping to reduce stress levels and relax the mind after an intense cycling session. This is especially beneficial if the class was high intensity.

Stretching exercises for cyclists after indoor cycling

The duration of stretching can vary depending on the cycling session, being the most recommended to dedicate at least 10 minutes. Investing this time is essential as it will allow you to return to your normal state, maximizing the benefits of cycling and will help you to have a faster and more effective recovery. Below, we explain how to stretch after cycling, and some of these stretches can be done while you are on your indoor cycling bike.

Stretching after cycling: quadriceps

To perform this stretch, bring one foot backwards, holding it with your hand, and feel the stretch in the thigh area (try to let your foot touch your gluteus). Repeat this stretch with the other leg. You should hold this position for approximately 30 seconds per leg.

Hamstring Cycling Stretch

Bend forward from the hips with one leg extended. It is important to keep your back straight to avoid injury, since the muscles of this may be tense due to the intensity of the stretch and should not be forced. It is not about touching the toe of your heel with your foot, but about relaxing your muscles.

Stretching exercises for cyclists: the calves

Without getting off the bike, stop and bring one pedal to the bottom. Leave your weight on it (leaning with the toe of your foot and heel down). You should feel your calves, soleus and Achilles tendon stretch. After about 30 seconds, repeat with the other leg.

Stretching the neck and shoulders after using the indoor bike

In this case you don’t need to get off the bike either. To do this, raise your arms above your head and interlace the fingers of your hands. Then turn your neck to one side and hold the position. Then repeat the same movement on the opposite side. Finally, lower your head slightly by pointing your chin on your chest and press with your hands. To stretch your shoulders you can also raise your right shoulder pointing towards your right ear and hold the posture for a few seconds. Then repeat the movement on the opposite side.

Stretching the buttocks

To perform this stretch you must cross one leg over the other and bring the knee to the chest. Then repeat the operation on the other leg.

The importance of cleaning your bicycle at the end of the stretches for cyclists

Remember, too, that after you have used your indoor cycling bike – and after you have finished stretching – it is important that you clean it properly. This will prevent sweat from deteriorating the parts of your bike, extending its useful life, as well as avoiding unpleasant odors and facilitating the cleaning process while it is still wet. Use a multipurpose product specially indicated for this purpose, which can be used on metals as well as on the rest of the materials of your indoor cycling bike. Start with the handlebars, which are the most likely to get dirty from sweaty hands. Next, also check the bike’s kickstand and saddle. Finally, give a quick wipe down to the rest of the bike’s components that may have been soiled by sweat. To clean your bike you can use a lint-free microfiber cloth and lightly dampen it with the specific cleaning product. The process is very simple and quick, in a couple of minutes you will have your bike in perfect condition and ready to use in the next session.