Conference noted::bicycle

If you start out riding is easy gears, you really shouldn't need to do any 
warmup exercises.  Easy spinning in small gears until you break a sweat will get 
the blood flowing to all parts of your body, especially your legs, and really 
loosen you up.  Doing any kind of static stretching exercises BEFORE riding, and 
thus when your body is cold, can do more harm than good (despite what most of 
the magazines tell you).

If you are inflexible and thus have trouble getting comfortable on the bike, you
could try warming up on the bike for 5 or 10 minutes, then getting off and doing
some stretches for your legs, back and arms.  The best thing to do though, is 
work on your flexibility AFTER you ride (or after any other exercise) by doing
a complete set of stretches.  Anderson's book on stretching (probably just
called "Stretching") has programs for all major sports.  Bicycling mag usually
publishes a stretching article once a year.

Don't forget: it takes time to improve your flexibility and to get comfortable
riding a bike.  Also be sure that your position on the bike is correct.

Kevin

    When I ride (or do anything else) early in the morning I find that my
    back is really stiff & if I just hop on and go, it stays that way
    through the whole ride.  I've found that stretching just my lower back,
    either with toe touches or LIGHT barbell deadlifts off a block will
    limber me up & I have no trouble after that.  I hasten to add that deep
    dead lifts should only be attempted if you're accustomed to power
    lifting, and  never with heavy weights.  The purpose of the weight is
    only to aid the stretch, and you can accomplish the same thing by
    grabbing your ankles and GENTLY pulling your self downward.  Also, you
    should inhale deeply into the abdomen and hold it as you stretch.  This
    causes the air to form sort of a balloon, around which the spine bends,
    reducing compression on the vertabra.  Other than that, I never bother
    to stretch for sports - I just try to start up slow & warm up
    naturally.

    
    Yes, people seem to agree that stretching *after* the workout
    (ride) is very important.  At that point, your legs, etc., are
    lithe but about to stiffen up.
    
    Some authorities consider eating waffles or pancakes to be quite
    a challenging warm-up exercise.  I know the times I've tried,
    at 2am, to down a stack of waffles, it has been a real workout
    for me!  ;-)
    
    -john

Thanks for the replies.

I'll try to get hold of Anderson's book on stretching and see what he/she has
to say.

Right now, I don't do anything in terms of exercises after a ride. I do 
experience some "stiffening" of my legs (not really painful, but "unpleasant"). 
I will try some cool-down exercises and see how it feels.

Regards,

Fran�oise

P.S. I don't think waffle-eating is the solution; I can eat them any time, any
where .... unfortunately  ;-)
 

    Speaking of food:
    Here's one that sounds too good to pass up: the "All You Can Eat
    Century", September 15th, Huntsville, Alabama.  Gotta check this out.

    
    opinion:  Stretching/warm-up is useful only for racers/competition where
    you have to put out a lot of power right from the beginning of the
    ride.  Recreational riders, or training rides should start out slowly,
    using the first 5 miles or so to warm up and get the kinks out. THEN
    hammer as you please. My observation on most group rides is that the
    majority of riders are pushing too hard at the beginning of rides,
    although my slow (even when 'warmed-up') speed makes my viewpoint
    slanted here (and lower, too ;-)  ).  - Chris

    FACT:  Warming up is for everyone (touring and racing).  A proper
    warm-up should include a period of light exercise to get the
    circulation going in the muscles.  Blood brings warmth, fresh oxygen
    and nutrients.  All of these help you work more efficiently.  
    
    Once you've gone thru these "warming-up" period (10-15 minutes of easy
    cycling, running...ect...), this is when you should STRETCH.  Going
    thru a warm-up prior to stretching will help you increase you
    flexibility quicker.  
    
    WHY SHOULD YOU STRETCH????
    
    1.  Lowers you risk of injury.  (The injuries of pushing to large of a
    gear and pulled muscles that result from a crash can be avoided if you
    have a good range of motion in your joints)
    
    2.  Increases you efficiency. (HOW??  Stretching helps open up more
    capillary beds that intervate you muscle tissue.  Opening up more
    circulation helps increase gas exchange..ie. carbon dioxide and oxygen.
    This in turn increases you efficiency.
    
    One last point regarding #2..When you go out on long training rides,
    one physiological effect of overdistance training is an increase of
    formation of capillary beds.  If you not stretching, you're not
    getting the most from you training.  You're also putting yourself at 
    a risk for injury.  It's as simple as that!
    
    Jim

    Here's a copy of a handout regarding flexiblity that I have for members
    of the Welness Center.  Enjoy it.
    

 STRETCHING AND FLEXIBILITY


 Unfortunately, after all the rigorous exercise people go through in order to 
 get fit, they often neglect a very important phase in their workout routine. 
 This is the STRETCHING and FLEXIBILITY phase.  Some of the most common excuses 
 people use for not stretching BEFORE and AFTER they workout are listed below. 

		- Not enough time
		- I've always been tight
		- Too tired
		- I haven't been hurt yet

 Or for those who stretch infrequently, the answers sound like:

		- My calf is the only place I need it
		- Only my quads get tight

 Believe it or not, there are reasons why you should be stretching.  The most 
 important reasons are to promote circulation and to increase the range of 
 natural range of motion in joints, muscles and connective tissues (tendons 
 and ligaments).  Increasing the circulation helps get rid of the by-products
 of exercise (lactic acid and carbon dioxide).  Doing this can reduce the 
 chance of delayed muscle soreness.  Increasing the range of motion in muscles
 and connective tissue will reduce the risk of injuries to the lower back and
 muscles.  More muscle strains and ligament sprains could  be avoided if the 
 muscles were more flexible.  If done correctly, stretching should be relaxing
 and comfortable.  Here are some basic guidelines:

		- Don't over-stretch, especially in the beginning stages.
		  Stretch only until you feel a slight tightness - relax
  		  here, then, when that sensation has subsided - stretch a
	          bit further.
		- Breathe slowly, deeply as you stretch forward.  If you
		  can't breathe naturally - you're stretching too far.
		- Never bounce!  It causes the muscles you are trying to 
		  relax, to contract and stay tight.
		- Do not force flexibility.  It takes time to "change"
	   	  the muscles, if done regularly, flexibility naturally
		  comes from stretching.
		- Hold each stretch 20-30 seconds.  It's better to hold
		  each stretch for a longer time, than to do many stretches
		  quickly.

 Stretching shouldn't be thought of as a chore - what better way to wind  down
 your body, relax and get ready for whatever you must do next!

	Remember:

		- Don't compare yourself to others - we are all different.
		- You may be tighter some days - don't force yourself.
		- Regularity and relaxation are very important.
		- Stretching keeps your muscle/tendons in shape.
		- Stretch whenever you want to - it will just add to your
		  good mental health!

 And most important - Enjoy!

.7 and .8 - you've convinced me of the necessity to stretch before and after.
Now, next step is to do so ....

Fran�oise

    re [.9]
    	There's a magazine on the stands this month, I forget the exact
    name, but it's something like "Complete Martial Arts Stretching
    Routines".  It's full of good stretching routines that are not
    necessarily limited to martial artists (muscles are muscles, after
    all).  For the price, if you pick up one or two things you can use
    it'll be money well spent. Also, not to dwell on the subject, but
    martial artists have always been real big on stretching and
    flexability, ant there are numerous books on the subject that can be
    found in places specializing in Martial Arts books (ie: O'Hara, Unique
    Publications, etc.).  Look in any "Black Belt" magazine for
    advertisements.  

Jim Pammer from the Wellness Center lent me his "stretch"-book and I copied the
stretches suited for bicycling.

I now take the time to stretch before and after the rides. It makes all the 
difference in the world for me. When stretching before, I can handle the hills
a lot better, and generally can keep a set pace for a longer period of time.

The stretches after the ride have decreased the "lead-heavy" feeling in my legs
(I would wake up at night, feeling uncomfortable, and unable to sleep again.) 

After learning how to stretch correctly, and sort of having established "my" 
routine, stretching does not take up more than 5-10 minutes. To me, well worth
the effort given the results!

Reg.

Fran�oise