By Sebastian Rebollo

Master in physical Activity

Certified Strength and Conditioning Specialist


Stretching not only after a long ride, but after every training session or competition needs to be part of our routine. This helps start the recovery process so you can be ready to train the next day. All stretching routines need to be focused on the major muscles involved during the ride. These muscles are easy to identify even if you are not a professional or don't have much training experience. The muscles that feel are burning and/or tired are the ones that need stretching. Here are some examples of those principal muscles.

These 8 stretches are  a recommendation that you can start following immediately. We can continue to add more exercises to this routine in the future. 

Let's start with the upper body. The Shoulders and Trapezius muscles are highly stressed after a long ride, so these 2 stretches can facilitate recovery.

1.- Upper trapezius - 15 to 20 seconds for each side

2.- Anterior Deltoid - 15 to 20 seconds 

3.- Lower back stretch - 15 to 20 seconds 

4.- Glutes - 15 to 20 seconds each leg

5.- Quadriceps and Hip flexor - 15 to 20 seconds each leg

6.-  Hamstring stretch - 15 to 20 seconds each leg

7.- Calf Stretch - 15 to 20 seconds each leg

8.-  Anterior tibial Stretch -  15 to 20 seconds each leg

These basic stretches, when added to any training session or competition, can promote an accelerated recovery time. Remember to always stretch for at least 10 minutes. This 10 minute session can make a big difference in helping you become better athletes. 

Disclaimer: No training program can or will protect you from injury. All athletic sports carry with them an element of danger. In the case of a fall, collision or other accident, you may be injured or killed, regardless of the type of athletic training you may have participated in. A training program itself could even result in an injury in certain situations. The only way to certainly avoid being injured while training or participating in a sporting activity, is to not participate in any sports or training activity.