Whether you’re an experienced biking enthusiast or you’ve just recently picked up some women’s bicycles for sale and hope to pick up more biking skills soon, it’s important to understand how to build up strength, improve your physical endurance and stretch out after each bike ride. Without enough training and adequate post-bike ride stretching, you could risk overexerting your body, straining your muscles and even increasing your risk of accidents on the road. If you need some help coming up with a post-biking stretching and exercise routine, give these tried-and-true ideas a go.
Best Stretches Post Bike Ride
Whether you ride an old-fashioned three-speed bike or whether you’ve upgraded to adult electric bikes, there are some post-bike ride stretches that can help you cool down after a long biking session. Keep in mind, however, that whichever stretches you choose to do, you may need to adjust their length and intensity to your level of physical ability. If you’re new to biking, or to post-ride stretching, you may need to start off slowly and then build up your stretching routine as you can tolerate more. Make sure that your routine includes stretches for key body parts exercised during biking, including the glutes, the quads, the calves and the hamstrings. To start off with a basic routine, you may want to:
- Stretch your quads by stabilizing yourself against a wall, picking up your ankle and pulling back gently for 15 to 30 seconds
- Stretch out your glutes and hips by crossing your left leg over your right ankle above the knee, holding for 30 seconds and then switching sides to repeat the exercise with your right leg and left ankle
- Stretch your calves by lifting your toes to touch a wall while your heel remains on the ground
- Stretch your hamstrings by bending your leg forward slightly for up to 30 seconds and then switching legs and repeating the exercise
Best Exercises Post Bike Ride
In addition to having a good post-bike ride stretching routine, keeping up with your exercise routine and your physical health outside of biking can make your rides easier and help keep you safe. You may need to keep up your strength by getting into the habit of working out at least 20 to 30 minutes a day. You can strengthen your muscles and build up your overall endurance by training with a mix of aerobic and anaerobic exercises. Although the exact exercises for cyclists you may include in your post-biking ritual can vary, some classic, tried-and-true options could include:
Regardless of your level of biking experience, it’s important to build up your strength and endurance over time and to stretch out thoroughly after every bike ride. Without post-ride stretching and strength training, you could be at greater risk of hurting yourself and even of getting into accidents during your bike rides. Fortunately, establishing an effective stretching routine can be simple. You can use these easy suggestions to come up with a post-bike ride ritual that works well for you.