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Performance enhancers 1
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Correct Technique

One of the best ways to stretch is referred to as static stretching, in which you stretch each muscle group slowly and gently, until a mild amount of tightness (not pain) is felt in the muscle. You then maintain this position for about 30 seconds, or until the muscle begins to relax. As you hold the stretch, the feeling of tension should diminish. If it doesn't, just ease off slightly into a more comfortable stretch.

After holding the easy stretch, move a fraction of an inch farther into the stretch until you feel mild tension again. This is called the developmental stretch. This should be held for another 5-30 seconds. This feeling of stretch tension should also slightly diminish or stay the same. If tension increases or becomes painful, you are over-stretching. Ease off a bit to a comfortable stretch.

The developmental stretch reduces tension and will safely increase flexibility. Repeating this process a few times for each muscle group will give the best results.

The key to stretching is to be relaxed while you concentrate on the areas being stretched. Your breathing should be slow, deep and rhythmical. Don't worry about how far you stretch. Your muscular suppleness will increase the more your stretch.

Incorrect technique


The rapid, jerky movements involved in ballistic stretches, or bouncing, are ineffective and can lead to injury. As you bounce, your muscles respond by contracting, to protect themselves from over-stretching. Thus tension develops in the muscle and prevents it from being fully stretched.

Also, bouncing causes tiny tears in the muscle. This leaves scar tissue that can make the muscles less flexible than they were before.

When You Should Stretch

Pre and post ride

Stretching will start the blood circulating through the muscles and warm them up to the tasks ahead. Once on the bike, though, don't forget to put in a good warm-up before any hard efforts. It is suggested that you experiment with stretching for 5-10 minutes before and after you ride. The areas of your body that tend to tire first are the ones that you should pay attention to in preparation for your ride.

During the ride

After sitting in the saddle for several hour, specific parts of you body will begin to get tight and tired. If you are losing efficiency whilst riding, slow down and do several stretches to help your body to rest and stretch out the tightness that has developed. Make sure you practice these "on the bike stretches" at a safe speed and with no other cyclists or traffic around before you attempt them while riding in a group.

At other times.

Two-to-five minutes of stretching, several times a day, is excellent for keeping the muscles fined-tuned and tension free. Stretching is not something to do just as part of a workout. If the timing of your workout doesn't allow for stretching - say you've got to squeeze your cycling into a tight noon hour - then any other time of the day is fine. At home you can stretch while watching TV. This is a particularly good time to do leg and back stretches and to massage and elevate your legs to reduce the feeling of tightness and fatigue after a hard ride. Stretching in the car or at the office are other occasions to consider as stretching times.

When Not to Stretch

There are times when stretching can do more harm than good. For example:

When you have an injury.

Stretching torn muscles or tendons can lead to further injury. What they need is rest to heal properly, not stretching. Return to stretching only when the injury has healed.

When muscles are cold.

While proper stretching will aid your warm-up process, caution must be taken when muscles are cold. A cold muscle can be compared to a dry sponge. Trying to stretch it is usually ineffective and can even result in small tears in the muscle. A warm muscle however can be compared to a wet sponge; it is far more flexible and supple.

Wear tights while warming up in cool or cold weather and maybe even warm-up by jogging or riding the bike for a few minutes before stretching.


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