Stretching program for cyclists?

[spirez]

I've read a few threads on here mentioning that cycling can shorten the ham strings, yet the effects can be counterbalanced by a decent weight training and stretching regime.

However i couldn't find any specific info on the sort of program people carry out. could the cyclists out there suggests a good stretching program for me please?

I'm planning on cycling to work, roughly 30 mins each way. And will also include road training, intervals and some cross country work 2-3 times a week for 1-2 hours each time.

My martial arts training consists of 2-3.5 hours a week of Muay Thai, 3 hours of Kali and 2-3 hours of grappling. I also do an hour of Yoga on Mondays and Wednesdays.

Also, where does the weight training come into this? What sort of weights routine should i be hitting?

Cheers

[isol8d]

Cycling for an hour a day won't cause you to need to stretch any more than you already do, if you are doing 10 hours of martial arts and 2 hours of yoga a week.

I speak from experience, although 20 minutes of each of my KF classes are stretching for the most part...

[shovelbum]

Geez! I never expected to have something cycling related on here. I raced on the road in college at Auburn.

I'll agree with the advice about your other activities making up for any loss of flexibility from riding. For comfort while riding be sure to not overlook your back. Also, when you are coming to the end of your ride, drop your heels while coasting to stretch out your calves. Use the last few minutes of a ride to cool down and do a few stretches; nothing big, just a little shaking things out.

[meataxe]

If you have the terrain, you might try mountain biking. The positions are a bit more varied--you don't hold the same tuck all the time. MTB can be a bit like intervals training if you have some good rolling hill sections, plus there is a bit more upper body.

I used to do both, but with more time spent on the road. Back in the day, I did more training than you are planning on, but I maintained good flexibility. Just do a normal stretching program with a focus on hams and hip flexors. Good point on the calf stretches too... I did end up with an achilles injury once and that might have helped.

One more thing... try to hook up with a cycling club and do some club-level races (on or off road). That will really advance your training much faster.

[Tom Kagan]

In a slightly unrelated aspect, getting toe clips or pedal straps and learning to use them effectively in helping locomotion will go a long ways towards minimizing bicycle commuting's impact on your other activities.

Interestingly enough, there is some evidence the clips/straps improve bicycle safety. It may seem counterintuitive that locking your foot to a pedal would do that. However, more than a few bicycle crashes are started by the loss of control caused by a foot slip while pedaling.

[spirez]

Thanks for the replies guys.

Suppose i'll just concentrate on a few different leg stretches before and after just to be on the safe side.

[shovelbum]

In a slightly unrelated aspect, getting toe clips or pedal straps and learning to use them effectively in helping locomotion will go a long ways towards minimizing bicycle commuting's impact on your other activities.

I can't even ride a bike without clipless pedals anymore.