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.