Stretching
Flexibility is critical to an athlete's optimal performance in both training and competition. Flexibility is achieved through stretching. Stretching follows an easy warm-up at the start of a training session or competition. The athletes should never stretch "cold"… their muscles and joints should always be warmed up prior to stretching.
Begin with an easy stretch to the point of tension, and hold this position for 15-30 seconds until the pull lessens. When the tension eases, slowly move further into the stretch until tension is again felt. Hold this new position for an additional 15 seconds. Each stretch should be repeated four or five times on each side of the body.
It is important to continue to breathe while stretching. As you lean into the stretch, exhale. Once the stretching point is reached, keep inhaling and exhaling while holding the stretch. Stretching should be a part of everyone's daily life. Regular, daily stretching has been demonstrated to have the following effects:
- Increase the length of the muscle-tendon unit
- Increase joint range of motion
- Reduce muscle tension
- Develop body awareness
- Promote increased circulation
- Make you feel good
Cycling involves the unconscious coordination of complimentary muscle pairs. In order for the muscles to be efficient, one group of muscles must relax while the opposing group of muscles contracts and does work. If the muscles are tight or short, they will not relax and will conflict or "fight" the working muscles. The primary groups in cycling are the quadriceps and the hamstrings of the legs.
Important focus areas for stretching for cycling are:
- Quadriceps
- Hamstrings
- Calves
- Achilles
- Low back
- Neck and arms
Some athletes, such as those with Down Syndrome, may have low muscle tone that makes them appear more flexible. Be careful to not allow these athletes to stretch beyond a normal, safe range. Several stretches are dangerous to perform for all athletes, and should never be part of a safe stretching program. Unsafe stretches include the following:
- Neck Backward Bending
- Trunk Backward Bending
- Spinal Roll
Stretching is effective only if the stretch is performed accurately. Athletes need to focus on correct body positioning and alignment. Take the calf stretch, for example. Many athletes do not keep the feet forward, in the direction that they are running.
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Another common fault in stretching that athletes make is bending the back in an attempt to get a better stretch from the hips. An example is a simple sitting forward leg stretch.
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In this guide, we will focus on some basic stretches for major muscle groups. We will start at the top of the body and work our way to the legs and feet.
