Key Cycling Stretches

Coach Connor details several key stretches that he recommends all cyclists do to improve force generation, stability, and range of motion.

In this video, Coach Trevor Connor describes his favorite stretches for cyclists. As he explains, these stretches aren’t meant to turn you into a gymnast. Instead, they are meant to help you find the optimal length for certain key muscles.

Finding that ideal length allows the muscle to generate the most force. Too long or too short and the muscles will lose stability and you will lose range of motion, which can lead to injury.

The stretches include:

  • Quad stretch
  • Hip flexor stretch
  • Pigeon stretch
  • Knee-to-chest stretch
  • Child’s pose
  • Neck stretch
  • Side neck stretch
  • Calf stretch
  • Hamstrings

Coach Connor recommends holding most of these positions for 90 to 120 seconds to lengthen and relax the muscles. For some he recommends holding even longer, up to five minutes, as he notes in the video.

Coach Connor suggests you do this routine 2-3 times per week for maximum benefits.