With the GranFondo coming up next month, those of you participating have been logging many miles in preparation! If your goal is to get faster, or even if it’s your first time racing, make sure you’re adding these stretches to your routine.
It is important to maintain flexibility for cycling to promote higher efficiency while riding in various positions. Targeting the hips, hamstrings and glutes will help improve flexibility and range of motion while cycling. Here are three stretches to use for those areas.
1) Figure 4 Stretch – This stretch will target the glutes, hip flexors and lower back. Start in a supine position on the floor/mat, and cross your right ankle over your left knee. With both hands, grab the back of your left thigh and hold for about 30 seconds. For added resistance, use one hand to push on the right knee. Repeat on the opposite side.
2) Primal Squat Stretch – This stretch will target the glutes, hip flexors, hamstrings, quadriceps and calves. You may find this to be a difficult stretch, so use a chair for balance if needed. Start with your feet shoulder width apart, and slowly squat down until your thighs are resting on your calves. Maintain a neutral spine and hold for about 30 seconds x3 repetitions.
3) Doorway Stretch – This stretch will primarily target the hamstrings. Using an open doorway (or table), and find a comfortable position where you are able to lift your right leg so that it is parallel to the doorway. Place your heel along the doorway and slide forward until you feel the stretch, and hold for 30 seconds. Repeat on opposite side.
Sohale Ziaei
B.KIN, BCAK Certified Kinesiologist
Project Manager
Innovative Fitness – Four Seasons
