Five Pre Ride Stretches

1. Calves:
To stretch the right calve, stand about three feet from your bike and lean on it, right forearm on the saddle and the left hand on the handlebar. Step forward with your left leg, bending the knee. Keep the right knee straight behind you with the right foot about 30 cm behind the left. Slowly move your hips forward untill you feel a stretch in the right calve. keep the heel of your right foot on the ground and your toes pointed straight ahead. Hold an easy stretch for 15 seconds, relax and repeat. Then do the same with the left calve.

2. Quads:
Stand next to your bike and hold the saddle with your right hand. With your left hand, grasp your right foot behind you and pull it up gently across your buttocks. Stretch the quads for 15 seconds, relax and repeat. Do Both legs. The knees bend at a natural angle when you grab your foot with the opposite hand, so this stretch is good for problem knees.

3. Back and Shoulders:
Place your feet about four feet from your bike and bend 90 degrees at the waist. Put one hand on the saddle & the other on the handlebar. Relax, keep your arms straight and your feet directly under your hips. Bend your knees slightly. Slowly move your chest down until you feel a gentle stretch in the arms, shoulders and back. Hold for 15 seconds, relax and repeat. When you come out of this stretch, save strain on your back by bending your knees more before standing.

4. Hamstrings:
Lift your right leg and place the middle of your calf on the saddle. Steady the bike with your left handon the bar. Your right knee should be bend about 2 cm. Your left knee should be slightly flexed with your foot pointing straight ahead in a walking position. Slowly bend from the waist, eyes forward, until you feel a mild stretch in the back of your right leg. Hold for 15 seconds, relax and repeat. Strech the left hamstring.

5 Shoulders:
Raise the tops of your shoulders toward your ears until you feel a slight tension in your neck and shoulders. Hold this feeling for 3 to 5 seconds, then relax your shoulders. Repeat two or 3 times. SOme of you may even do this while riding no-hands, but hey don't over estimate the gravity laws of mother earth. You just may come second.

Happy stretching.