After skimming this article, I have two points:

1. This article assumes that people are stretching properly. From what I see at the gym, and elsewhere, most folks don't know how to stretch correctly. The main problems: using bad form and not holding it long enough (should be at least 30 seconds).

For example, in quad stretches, I usually see the knee behind the hips, with the torso bent over slightly, which does not provide a full stretch of the quads. (This doesn't even address the deep hip flexors, iliacus and psoas major, but that's another story.)

2. This article doesn't mention the crucial window for stretching: after exercise. Stretching tells the muscles to reset their length, which would presumably be needed after a period of prolonged contracting, i.e., exercise.

"Hey Sizzler, really enjoyed riding with you yesterday.

I think that this article is a little bit dangerous to take out of context, stretching is really important, if you read the article ""...found that stretching does little to prevent injury during exercise when done outside of a warm-up..."" what they are actually saying is stretching BEFORE you are warmed up or before exercise does little to prevent injury. This seems like common sense, we were always taught that your muscles are a little like gum and you have to work them a little before you can really stretch them otherwise they are likely to tear ( ever try to stretch gum before chewing it a bit?). So a light stretch after warming up will help to loosen up tight muscles to ensure you are getting the right range of movement from them and not putting undue stress on other muscles because of poor form.

The main reason to stretch is as mentioned in the other post, to re-set your muscle memory and to give them a chance to open up and flush out the toxins and lactic acid that has built upo during the course of your training. I started doing a bunch of yoga stretches after each ride (during the week too) and I have found it has really helped recovery and reduce any next day muscle soreness. Each to their own but worth a try...

see: TARGET=""_NEW"">http://www.roadcycling.com/cgi-bin/artman/exec/view.cgi/3/434
Cheers

Jamie"

"There's all kinds of stretching. In Active Isolated Stretching, you don't hold any stretch longer than 3 seconds, as that's when the body automatically starts to contract, (a defensive reflex to prevent limbs from being detatched).

Studies like this always amuse me. Like the vitamin E causing heart trouble. What kind of vitamin E at what dosage? Also, since vitamin E was widely touted for heart trouble, did they ever stop and think that people prone to heart troble might be more likely to take it, thereby making it seem like it is the ""cause""?"

So... how about posting some links to good cycling-related stretching resources? I've been looking for these for a while. All you stretching experts surely get information from somewhere.

You can do AI stretching at any level. No one is expected to go beyond their limits. I've seen yoga practitioners that bend like pretzels. Beginners beware.

>What I would suggest is a yoga class or two. Learn the alignment and ask the instructor for lower body stretches that would be good for a cyclist!

Don’t forgo the backbends, which are very helpful for some cyclists who have tight hamstrings and tend to compensate by hunching forward on their bikes all day. Upper body stretches/twists are also great for releasing tension after a long ride. Yoga is not just about flexibility. Many dancers and gymnasts develop back and other joint problems as they age. Yoga also helps Gumbys built strength.

What‘s more important to the cyclist (the Road Cycling article did not mention) is the ability to belly breath. One can learn that in a good Hatha class. Unfortunately, that’s the part people pay the least attention to, and therefore not taught in a lot of gym yoga. Using your abs and diaphragm muscle to breath is much more efficient than using the upper chest muscles to gasp for air when the going gets tough. Belly breathing also helps us to keep the shoulders and upper body relaxed (try to watch a sleeping infant breath).

Pranayama practices help us to be more conscious of the anatomy of breathing. There is nothing that drains more energy than tense muscles that aren’t doing anything. Which leads me to the last point- Yoga teaches you how to relax- Savasana at the end of the class is the best pose to master. The ability to stay relax yet focused when there are stressors all around you will make cycling or anything else much more enjoyable (commuters know this instinctively). If you choose to race or hop on the occasional testosterone ride, and your heart, lungs and legs are maxed out. The ability to keep the Mind and non-essential muscles relaxed will make a difference in your reaction time and performance.

-An unfocused mind is a terrible thing to race.


More about yoga and cycling
http://www.bicycling.com/article/0,3253,15226,00.html?category_id=363