Why should we stretch?
We can be good cyclists or triathletes, but what about off the bike? As we spend so much time in the same position and performing the same movement, there is certainly something that we can do off the bike to make our bodies feel better. This would be stretching.
What are the benefits?
Stretching, is a fundamental and an integral part of an athlete's life, and it should be carried out daily as it helps:
- increase muscles and tendons elasticity (increasing consequently the muscular strength),
- prevent joint trauma,
- improve the ability to move,
- stimulate joint lubrication and synovial fluid contained in the joint capsule,
- have benefits in the cardiovascular, respiratory and neural systems
It is important to have a stretching routine or a circuit that you can perform several times each week. This would help decrease tightness, improve flexibility and support all of the major areas stressed by the sport.
When and How?
But WHEN does a stretching session take place?
The answer to this questions depends on the stretching goal. Therefore, for example, for a session aimed at warming up, the exercises are performed with cold muscles and characterised by a medium to fast dynamic movements.
On the other hand, for a slow stretching, static and postural, it is essential to stretch the muscles when they are sufficiently warm: after a training session or after a light warm-up.
To explain this, I give a trivial example: the muscles can be seen just like a sponge (warm muscles = sponge soaked in water, cold muscles = dry sponge). Well, now I ask you this question: have you ever tried to squeeze a dry sponge? And a wet one? The risk of performing this type of cold stretching, especially if done badly, could result in a muscle sprain (hyper elongation of the fibers) resulting in injury.
This last type of stretching is the one most commonly used and is what interests us the most as cyclists/triathletes, also it helps promoting muscle recovery.
In addition, stretching needs its time, in fact, it must be done slowly and progressively, using breathing, with a phase of tension easier (15-20 sec), a more intense development (10-15 seconds) and a cooldown (10 seconds).
Can stretching increase performance?
I am not going to say that stretching can increase performance and will be the deciding factor in a race day, but research supports increased range of motion and the other benefits listed above.
Matteo Cigala
Founder & Head Coach
