Are You Stretching Too Much? Analysis with Menachem Brodie and Payson McElveen

With the help of strength and conditioning coach Menachem Brodie, we delve into the benefits, precautions, and short- and long-term effects of stretching.

pigeon stretch

Are you stretching? Are you stretching too much? The core of episode 97 delves into the short and long term effects of stretching, differentiates between the athletes in various disciplines that should be stretching more, and who should be stretching less.

You can lose power and performance capability if you are over or under the optimal length for any given muscle. We discuss yoga and the appropriate way to practice it.

Our primary guest is Menachem Brodie, the owner of Human Vortex Training. Menachem has over a decade of strength training and coaching experience. He has coached at a high level in cycling, and he began in his own cycling career as a strength and skill sports competitor. It was only after injury that he found cycling, and then he merged his strength training background with his new passion for cycling to bring those worlds together.

In today’s episode, Menachem tests Trevor’s flexibility, which is awkward and painful, but you can try it as well. As you’ll hear in this episode, Menachem has graciously gifted a chapter of his new book, “The Vortex Method: The New Rules for Ultimate Strength and Performance in Cycling,” to Fast Talk listeners. Download it for free here.

Also on the podcast today to discuss the ways he integrates stretching into his training and racing is Red Bull athlete, and fellow podcaster, Payson McElveen. Check out his pod “The Adventure Stache.” Payson is a two-time marathon MTB national champion, and a budding star in the gravel racing world. Now, don’t get all bent out of shape, let’s make you fast!


  1. McGowan, C. J., Pyne, D. B., Thompson, K. G., & Rattray, B. (2015). Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications. Sports Med, 45(11), 1523-1546. doi: 10.1007/s40279-015-0376-x
  2. Medeiros, D. M., & Lima, C. S. (2017). Influence of chronic stretching on muscle performance: Systematic review. Hum Mov Sci, 54, 220-229. doi: 10.1016/j.humov.2017.05.006
  3. O’Connor, D. M., Crowe, M. J., & Spinks, W. L. (2006). Effects of static stretching on leg power during cycling. J Sports Med Phys Fitness, 46(1), 52-56.
  4. Wolfe, A. E., Brown, L. E., Coburn, J. W., Kersey, R. D., & Bottaro, M. (2011). Time course of the effects of static stretching on cycling economy. J Strength Cond Res, 25(11), 2980-2984. doi: 10.1519/JSC.0b013e318234e55f

Episode Transcript

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