Our 4 Favourite Stretches to Expedite Recovery


Stretching should be a fundamental part of your training routine, in addition to aiding in recovery, static stretches when done correctly will improve your flexibility, give you greater range of movement, help with maintaining a relaxed and stable position on the bike and aid in improving muscular imbalances. 

Dynamic stretching routines are usually incorporated into your pre-training routine, and are completed as part of your warm up, however, in this blog we focus on the top 4 leg static stretches that can be integrated into your post-training regime to expedite recovery. 

They are, the Hip Flexor Stretch, Quad Stretch, Hamstring Stretch and Glute Stretch, see below:


Hip Flexor Stretch

 

Quad Stretch

 


Hamstring Stretch

 


Glute Stretch

 

The protocol we recommend for each of the above stretches is as follows:

  1. Following the warm down activity (i.e. rollers or slow track laps), find a space and lay down a stretching mat
  2. Each stretch should be completed twice (per side). 
  3. Each stretch should be held for a minimum of 60 seconds
  4. Ensure adequate hydration following your post-training stretching regime
  5. For additional recovery and injury prevention benefits, we would recommend you follow your stretching routine with a foam roller routine. For tips on how to use the foam roller, click here.