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Sea Otter 2008
Day Two
Genghis Kahn Video
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Tara Llanes:
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New Feature:
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Cross Nationals
45 Minutes
Win or Lose
Gale Force Cross
Elements of Cross


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Got Pink?
Speaking With:
Magnus Bäckstedt
Wounded Warrior Project:
Phoenix to Vegas
Grow Your Own Bike?
Young Mechanics
Speaking with:
Shonny Vanlandingham
Stories From the Road:
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Faces on the Mountain
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Junior Development
Voices:
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Green Choices
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The Jury is Still out...



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Pedros
Faces of Pedros
Lea Davison Teaches
Kids to MTB

Women's Skills by
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Coming alive
Going Green



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Voices: Reginald Harkema
Bike The World: New York
Team Trips For Kids
The Ironclad Triathlon
The Ride of Silence
Ladies Night at R-A-B
Bike the World
Bike Polo
Get Your Friends to Ride!



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Sea Otter
Grand Theft Velo
In the Heart and Mind
of the Beast

It's All About the Wheels
A sense of Paradox
Sea Otter: Super D
What is Sea Otter?



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Which Holiday Treat
Are You?

Raisin a Comeback
Marilyn Price:
Making Trips for Kids




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2006 CX Nationals Sidelines
2006 CX Nationals Day 2
2006 CX Nationals Day I
2006 CX Nationals Intro



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Warmth Recaptured
The Road Ahead
On The Well Worn Path
Fireflies in the
Garden of Gray

A Ride With the Cannibal
Hoop Talk



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Interbike '06
Grande Finale
Innocence Lost
Outdoor Demo
and Hangover Ride

Interbike 2006 Intro



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24 Hours of Willamette
Twilight at the Velodrome



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Pedros Fest '06
The Faces of Pedros
Not-so Still of the Night
The Bold and The Vulgar
Trailing Off
Stickers, Glue, Ribbons,
Markers

Good Times in the Sky
Downhiller Hunting at Jiminy
Pedros Fest Intro 2006



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Heart Rate Monitor
Mt. Hamilton
Critical Mass
The Mountain of the Devil
Fighting for the Finish
Hey Watch Your Feet!
Special Film Pull-out
Bicycle Film Festival
Tour du Parc
The Five Boro Bike Tour
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VOICES: Brendt Barbur
VOICES: Jacob Septimus
Stillwell Interpretive Trail
Resurrecting the Vanderbilt
Motor Parkway

Kicking it up a Notch
Bicycle Film Festival Intro
The Fat Tire Classic
The Road to Zamora
Edison, NJ Show
Carlisle, PA Show
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Step Away from the Lube
Energy Crisis
CX Camp for Juniors
Gear Guide: 2006
Inside the CX Nationals
Road to Nowhere
Take it Hard, Take it Easy
Liberty Mutual Cyclocross
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Liberty Mutual Cyclocross
Nationals Day Two

Liberty Mutual Cyclocross
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Liberty Mutual Cyclocross
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Holiday GIFT GUIDE
The Unbearable Art
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Tasting the Brew
A Crewman's journey
275 Miles for Youth
Letters from the Road
Patterson Pass Insurgence
The Power of Critical Mass



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Interbike '05/ Las Vegas
IB '05: Red Rocks Canyon
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Pedros Fest '05
Night Moves
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Words With Tinker Juarez
Pedros' Faces
Jiminy Peak Free Ride
Womens' Skills Clinic
Pedros: Day One
Pedros Intro



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Chicago
Bicyclist Haven?
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The Agony and Ecstacy
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Visions in Saffron
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26 Degrees of Separation
The Abondoned Bike
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Death Valley:
Two Cyclists Enter

Car-Free: Kara
Car-Free: Max
And the Winner is...
Halloween in Gotham
Battling El Diablo
Interbike: The Event
Interbike: Intro
Cape May,
A Cyclist's Dream

A d'Liteful Adventure
Catching up with
the Catskill Wheelmen

BTC Daily 2004
Crashpads:
Crash and Burn?

IBEX MTB Trail [Series]
Prelude to a Champion
Rudy Project: Part Deux
Take Time to Appreciate
Stretching for a Fit Body
A Soggy 5 Island Tour
Incident Report
The Pump Showdown
Manhattan Greenway
Burley D'Lite Pre-Review
Bike Rodeo
When Polar Bears Attack
Almighty Leap Ride
Essential Cycling Toolkit
Training up! [The Series]
Selle Italia/Cannondale Ride
Wanna do a charity ride?
PBBC 2003 Season Opener
Rudy Project Eval Ride
Fixing Flats On the Go!
The Ride Dine 9.13.03
Road Riding Safety
Winter Riding Safety
Cycles Le Femme Jerseys
Helmets and Safety
Calf stretches

We are very happy to introduce a new addition to our staff! With this article our new fitness coach Candice makes her debut! Candice is a veteran of the North East Aids Ride and will be Riding Braking the Cycle this summer. Right now she attends Hofstra University and works as riding instructor at Thomas School of Horsemanship. She spent two Years working with the Harbor Physical Therapy group in South Baldwin. Although she is not new to our PPO community, she is new to this post and we look forward to many more articles on physical fitness from her! So without further delay, here's her premier article, "Stretching For a Fit Body!"

A summer chock full of riding is here yet, the most stretching we've done all winter is reaching for the beer at the back of the fridge. We try to get a leg over our road bike and suddenly we hear a pop. Uh Oh, should'a stretched a bit!

The benefits of stretching far outweigh the short time it takes to accomplish a decent stretch before or after setting out. So here's how to do it!

First the Calves: Stand a torso's length from your bike and holding the handle bar and seat. Step forward with one foot half way to the bike. Keep your back leg straight and bend the forward knee. Now push your hips forward and your rear heel down stretching the calf muscles. Hold this for fifteen to twenty seconds, repeat, and switch legs.

Hamstrings

Next the Hamstrings: You bike is already adjusted to your height so all these exercises are based upon the bike supporting you. Although this one can be a "stretch" in the beginning it is doable. Toss one leg on top of your saddle, supporting it under your mid calf. Support the bike by holding the top bar with the hand on the same side, inside the elevated leg. Keep your rearmost knee bent slightly, and slowly bend forward 'til you feel the stretch in the back of your thigh. Hold this for 15-20 seconds and repeat, then switch legs. You'll also switch sides of the bike!

The next two stretches I tend to do throughout the ride and especially afterward. There is some discussion regarding the relative value of stretching -prior to and after- exercising. I tend to agree that for extended range of motion exercise modes that stretching as part of the warm up tends to be beneficial. But my own experience with biking tends to show me that the major muscle groups of my legs like stretching during and after riding. So I save the quads and back for last.

Quads

Quads: Standing there next to your really neat mount, you look really cool in your understated spandex. So this is your chance to really show off those great chiseled legs! Grab the saddle for balance, you will look really stupid falling down! Now kick your leg back and put your heel up against your butt cheek. With the opposite arm reach around and grab your toes which will point across your butt toward the off side. Now pull up on your toes and push your leg back for a really terrific feeling stretch! You and everyone around you will love the great bulge of your quads! More importantly though it feels GREAT! Hold this for 15-20 seconds and repeat as necessary for the desired effect!

Back, Neck and Shoulders

Back, Neck, and Shoulders: Stand a full torso length away from your bike, about four feet or so with one hand on the steerer, and the other on the saddle. Point your toes straight at the bike. Keep your knees straight but not locked or slightly bent. Now bend down at the hip as far as you can keeping your back straight, you should feel a gentle pulling stretch across your stiff back, shoulders and arm muscles. Alternatively lift and droop your head between your shoulders and let the stiffness stretch out. Hold the back stretch for about 15 seconds. Then gently stand up by sort of swaying your hips forward and under your body, bending your knees as you do, and then slowly strand up from the resulting semi-crouch. Don't try to just unbend as you will likely cramp up or hurt your back.

Stretching roundup

Stretching is great for flexibility, but I recommend against stretching cold! You can and in all likelihood will pull something if you stretch cold! So warm up first by either a quick spin for a few blocks, or some jumping jacks, or you can do like I do and stretch afterward!


Whatever works for you is the best way for you! But you will feel better if you stretch! And you will be less likely to injure something by "pulling it!"
Calf stretches

We are very happy to introduce a new addition to our staff! With this article our new fitness coach Candice makes her debut! Candice is a veteran of the North East Aids Ride and will be Riding Braking the Cycle this summer. Right now she attends Hofstra University and works as riding instructor at Thomas School of Horsemanship. She spent two Years working with the Harbor Physical Therapy group in South Baldwin. Although she is not new to our PPO community, she is new to this post and we look forward to many more articles on physical fitness from her! So without further delay, here's her premier article, "Stretching For a Fit Body!"

A summer chock full of riding is here yet, the most stretching we've done all winter is reaching for the beer at the back of the fridge. We try to get a leg over our road bike and suddenly we hear a pop. Uh Oh, should'a stretched a bit!

The benefits of stretching far outweigh the short time it takes to accomplish a decent stretch before or after setting out. So here's how to do it!

First the Calves: Stand a torso's length from your bike and holding the handle bar and seat. Step forward with one foot half way to the bike. Keep your back leg straight and bend the forward knee. Now push your hips forward and your rear heel down stretching the calf muscles. Hold this for fifteen to twenty seconds, repeat, and switch legs.

Hamstrings

Next the Hamstrings: You bike is already adjusted to your height so all these exercises are based upon the bike supporting you. Although this one can be a "stretch" in the beginning it is doable. Toss one leg on top of your saddle, supporting it under your mid calf. Support the bike by holding the top bar with the hand on the same side, inside the elevated leg. Keep your rearmost knee bent slightly, and slowly bend forward 'til you feel the stretch in the back of your thigh. Hold this for 15-20 seconds and repeat, then switch legs. You'll also switch sides of the bike!

The next two stretches I tend to do throughout the ride and especially afterward. There is some discussion regarding the relative value of stretching -prior to and after- exercising. I tend to agree that for extended range of motion exercise modes that stretching as part of the warm up tends to be beneficial. But my own experience with biking tends to show me that the major muscle groups of my legs like stretching during and after riding. So I save the quads and back for last.

Quads

Quads: Standing there next to your really neat mount, you look really cool in your understated spandex. So this is your chance to really show off those great chiseled legs! Grab the saddle for balance, you will look really stupid falling down! Now kick your leg back and put your heel up against your butt cheek. With the opposite arm reach around and grab your toes which will point across your butt toward the off side. Now pull up on your toes and push your leg back for a really terrific feeling stretch! You and everyone around you will love the great bulge of your quads! More importantly though it feels GREAT! Hold this for 15-20 seconds and repeat as necessary for the desired effect!

Back, Neck and Shoulders

Back, Neck, and Shoulders: Stand a full torso length away from your bike, about four feet or so with one hand on the steerer, and the other on the saddle. Point your toes straight at the bike. Keep your knees straight but not locked or slightly bent. Now bend down at the hip as far as you can keeping your back straight, you should feel a gentle pulling stretch across your stiff back, shoulders and arm muscles. Alternatively lift and droop your head between your shoulders and let the stiffness stretch out. Hold the back stretch for about 15 seconds. Then gently stand up by sort of swaying your hips forward and under your body, bending your knees as you do, and then slowly strand up from the resulting semi-crouch. Don't try to just unbend as you will likely cramp up or hurt your back.

Stretching roundup

Stretching is great for flexibility, but I recommend against stretching cold! You can and in all likelihood will pull something if you stretch cold! So warm up first by either a quick spin for a few blocks, or some jumping jacks, or you can do like I do and stretch afterward!


Whatever works for you is the best way for you! But you will feel better if you stretch! And you will be less likely to injure something by "pulling it!"
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