Tight muscles can hurt and perform less efficiently. They also are more prone to injury. The more you work to prevent muscle tightness, the better off you’ll be. Stretching regularly before and after your training rides and workouts will help attain and maintain flexibility. This will have tremendous payoffs for you during the ride - muscle pain, stiffness, injuries, and fatigue will all be lessened. The following stretches should be incorporated into your weekly training schedule now. The stretches, which take about 10 minutes, should be done before and after riding.

	STRETCH Arch Self-Massage
	DESCRIPTION Using thumb, massage each arch in circular motion for 30 seconds.
	AREA STRETCHED Bottom of foot
	STRETCH Ankle Roll
	DESCRIPTION Roll ankle in a circle 10 times in each direction.
	AREA STRETCH EDAnkle
	STRETCH Achilles Crouch
	DESCRIPTION Crouch down, with one leg kneeling. Keep opposite heel planted and lean forward.
	AREA STRETCHED Achilles tendon
	STRETCH Lunge
	DESCRIPTION Keep forward knee behind forward ankle and lower pelvis. Keep toes pointed forward.
	AREA STRETCHED Groin, hips
	STRETCH Butterfly
	DESCRIPTION Use elbows to apply pressure to knees. Press downward and lean forward at the waist.
	AREA STRETCHED Groin, hips
	STRETCH Knee to Chest
	DESCRIPTION Bring knee to chest while lying on your back. Keep other leg extended on the ground.
	AREA STRETCHED Buttocks
	STRETCH Figure “4″
	DESCRIPTION Bring foot to opposite knee. Lean forward at the hips, bringing nose torward knee.
	AREA STRETCHED Hamstring (back of leg), lower back
	STRETCH Spinal Twist
	DESCRIPTION Cross leg over extended leg, placing foot on outside of knee. Twist in opposite direction at the waist.
	AREA STRETCHED Back, hips
	STRETCH Seated Hamstring
	DESCRIPTION Extend both legs. Lean forward at the hips,bringing hands toward feet.
	AREA STRETCHED Hamstring
	STRETCH Squatting
	DESCRIPTION Lower buttocks into squatting position with feet shoulder width apart. Keep heels planted.
	AREA STRETCHED Groin,lower back
	STRETCH Wall Calf and Achilles
	DESCRIPTION Face a wall. Extend one leg behind 2 or 3 feet. Lean forward. Keep heel of extended foot planted.
	AREA STRETCHED Calf and Achilles tendon
	STRETCH Quadriceps
	DESCRIPTION Support yourself against a wall. Bend knee holding ankle. Pull heel to buttocks.
	AREA STRETCHED Quadriceps (front of leg)
	STRETCH Back Scratch
	DESCRIPTION Reach behind head. With other hand, gently pull elbow back.
	AREA STRETCHED Triceps (back of arm)
	STRETCH Shoulder/chest
	DESCRIPTION Interlock fingers behind back. Squeeze shoulders together and raise arms. Keep body upright.
	AREA STRETCHED Shoulders, chest