After an intense session on the bike, most of us would like, best of all, to eat, drink and have a sleep. And all of those are great things to do. But there's one more really important post ride essential... stretching. If you don't stretch, your muscles get tight and that can lead to muscular imbalances and injury. Even British Cycling says so.
So: What stretches should you be doing after a cycling training session?
Quads
Glutes
Hamstrings
Chest
Neck & Shoulders
There are lots of stretches for each of these muscle groups, here are my absolute favourites that I do most often after an intense cycling session, on turbo trainer, rollers or on the road. Please always bear in mind that stretches are not supposed to be agonisingly painful - intense, maybe, but don't compete with anyone else. Listen to your body!
Quad & Chest stretch
Pick up one foot and take hold of the ankle. Lift it gently until you feel the stretch along the front of your thigh. Keep your legs in a forward-back line (not getting the knee high up to the side). Be mindful of any pain in the knee and back off if it hurts.
Glute Stretch
Stand straight and lift your arms above your head. Lift one foot and place it on top of the opposite knee, flexing the foot as it sits on top of the knee. Gradually sit down until you feel the stretch intensify across your glutes. If you feel very wobbly you can rest your bottom against the wall whilst you do this stretch.
Hamstring & Chest Stretch
Place your feet about 70 cm apart, both facing forward. Then inhale, put your hands on your hips and open your chest. Exhale and bend forward, keeping your back straight. Aim for your head to be in line with your spine.
Chest and Neck Opener
Sit down and place your hands under your shoulders. Lift your hips until there's a straight line between your shoulders and knees. This is a great way of opening the front of your body after hours on the bike.
Hip Flexor & Quad Stretch
This is a super-intense stretch after a ride, but very simple. The key is to keep the front knee over the ankle. Gradually inch the other knee backwards, leaning into the stretch.
When should you do these stretches?
Ideally immediately after your ride, but later in the day you'll still benefit from the stretches. Better to stretch later than not at all, basically.