Coach’s Blog #26 – Stretching

Should cyclists stretch?

Yes and no. It’s a complicated answer of course, much like periodization, peaking, race day nutrition, recovery protocols, etc. There is rarely a one-size fits all – doing a mix of low and high-intensity training will make you fastest, is a rare example.

But with stretching there are multiple questions to be answered:

• Does stretching before a workout increase your performance for that workout?
• Does stretching after a workout improve your recovery?
• Does stretching increase your flexibility? More importantly, does flexibility actually make you faster?

I’m going to forgo the heavy science on this one (for now) in favor of a broader approach and answer to these questions. Stretching is individual – it may work for you, but not for others. Some of the world’s best runners never stretch; some of the world’s best runners stretch all the time. Stretching may improve your flexibility but hurt your performance.

Only through deliberate practice, and some clever use of the scientific method (trial-and-error), can you learn what works best for you.

In general, stretching is not bad. The only exception – based on a number of studies – is the use of static stretching before a workout, a 20-minute time trial for example.

But in most cases, stretching has the potential to make you feel and perform better, both in termsof exercise and daily living. It will never make you feel worse. It is often calming and sometimes meditative. It is good for the body, the soul, and the mind. And that is why I recommend stretching for all of my clients.

We sit, stand, and crunch into horrible postures for hours every day. Whether it’s on a bike or in an office chair, holding one position for multiple hours a day is bad – It’s bad for your body, your muscles, your joints, your neck and your back, your hamstrings and your glutes. One of the best feelings in the world is stretching your tired, rigid body after spending far too long in a single, limiting position.

So if stretching feels good, why wouldn’t you do it?

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Some recent science has called into question the effectiveness or stretching, in terms of performance and for its potential benefits for our bodies. I will dive into the science at some point, I am sure of that, for now, I am a firm (or should I saw, flexible?) believer in the power of stretching.