{"id":39353,"date":"2021-12-30T08:50:13","date_gmt":"2021-12-30T16:50:13","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=39353"},"modified":"2022-02-24T19:25:51","modified_gmt":"2022-02-25T03:25:51","slug":"stretching-crucial-for-cyclists","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/stretching-crucial-for-cyclists\/","title":{"rendered":"Why Stretching is Crucial for Cyclists"},"content":{"rendered":"<p>In this post, guest author Jamie Singer explains the <strong>science behind why stretching is important for cyclists<\/strong>, and explains how stretching can help you to reduce muscle pain and cycle more efficiently.<\/p>\n<h2>Muscle Hangovers!<\/h2>\n<p>We\u2019ve all been there. The day after you push your body to its limits, finally reaching your cycling goals \u2013 you feel amazing that you\u2019ve ridden those extra miles, but your body has entered \u201cmuscle hangover\u201d mode. The question is, can a cyclist do anything to avoid the soreness after extreme physical exertion? In this article I will explore how muscles work, why a cyclist might get muscle aches, and how stretching can ease the pain.<\/p>\n<figure id=\"attachment_20496\" aria-describedby=\"caption-attachment-20496\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/eepurl.com\/bGzuPf\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"20496\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=20496\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?fit=750%2C576&amp;ssl=1\" data-orig-size=\"750,576\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"triathlete stretching Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?fit=300%2C230&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?fit=750%2C576&amp;ssl=1\" class=\"wp-image-20496 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg\" alt=\"Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr\" width=\"750\" height=\"576\" \/><figcaption id=\"caption-attachment-20496\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"20496\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=20496\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?fit=750%2C576&amp;ssl=1\" data-orig-size=\"750,576\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"triathlete stretching Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?fit=300%2C230&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?fit=750%2C576&amp;ssl=1\" class=\"wp-image-20496 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?resize=750%2C576&#038;ssl=1\" alt=\"Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr\" width=\"750\" height=\"576\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?resize=300%2C230&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?resize=150%2C115&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?resize=250%2C192&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?resize=320%2C246&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> Proper stretching enables optimal athletic performance, as with the triathlete pictured here. <a href=\"https:\/\/www.flickr.com\/photos\/mascarenhas\/\" target=\"_blank\" rel=\"noopener noreferrer\">Photo from Fabio Mascarenhas on Flickr<\/a><\/figcaption><\/figure>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-1\/\">Average Joe Cyclist\u2019s Beginner Cyclist\u2019s Training Plan, Phase 1<\/a><\/h3>\n<h2>HOW Do Muscles Work?<\/h2>\n<p>Muscles work a little bit like Velcro. There are two components of a muscle: extrafusal and intrafusal fibres. Within the protein strands of extrafusal fibres, the contractile elements of a muscle are composed of units called myofilaments. Within these filaments there are thick and thin \u201cstrands\u201d of smaller protein chains.<\/p>\n<p>When you contract a muscle, these filaments slide past each other, which shortens the muscle \u2013 this is the \u201cbulge\u201d you see for instance, when you flex your bicep. The body converts the energy created by the shortening myofilament via the tendon that attaches to the bone \u2013 and movement is created.<\/p>\n<figure id=\"attachment_20497\" aria-describedby=\"caption-attachment-20497\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"20497\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=20497\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?fit=750%2C322&amp;ssl=1\" data-orig-size=\"750,322\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Myofilament 750\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;There are two components of a muscle: extrafusal and intrafusal fibres. Within the protein strands of extrafusal fibres, the contractile elements of a muscle are composed of units called myofilaments. Within these filaments there are thick and thin \u201cstrands\u201d of smaller protein chains&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?fit=300%2C129&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?fit=750%2C322&amp;ssl=1\" class=\"wp-image-20497 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg\" alt=\"There are two components of a muscle: extrafusal and intrafusal fibres. Within the protein strands of extrafusal fibres, the contractile elements of a muscle are composed of units called myofilaments. Within these filaments there are thick and thin \u201cstrands\u201d of smaller protein chains. why stretching is important for cyclists\" width=\"750\" height=\"322\" \/><figcaption id=\"caption-attachment-20497\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"20497\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=20497\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?fit=750%2C322&amp;ssl=1\" data-orig-size=\"750,322\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Myofilament 750\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;There are two components of a muscle: extrafusal and intrafusal fibres. Within the protein strands of extrafusal fibres, the contractile elements of a muscle are composed of units called myofilaments. Within these filaments there are thick and thin \u201cstrands\u201d of smaller protein chains&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?fit=300%2C129&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?fit=750%2C322&amp;ssl=1\" class=\"wp-image-20497 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?resize=750%2C322&#038;ssl=1\" alt=\"There are two components of a muscle: extrafusal and intrafusal fibres. Within the protein strands of extrafusal fibres, the contractile elements of a muscle are composed of units called myofilaments. Within these filaments there are thick and thin \u201cstrands\u201d of smaller protein chains. why stretching is important for cyclists\" width=\"750\" height=\"322\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?resize=300%2C129&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?resize=150%2C64&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?resize=250%2C107&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Myofilament-750.jpg?resize=320%2C137&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> There are two components of a muscle: extrafusal and intrafusal fibres. Within the protein strands of extrafusal fibres, the contractile elements of a muscle are composed of units called myofilaments. Within these filaments there are thick and thin \u201cstrands\u201d of smaller protein chains<\/figcaption><\/figure>\n<p>Let\u2019s take the calf muscles as an example. The gastrocnemius is a double-headed muscle that originates from the femur of the thigh, and inserts into the back of the heel through the Achilles tendon. When you want to flex your knee and point your foot downwards (an action known as plantarflexion) your brain sends a signal to the gastrocnemius, causing it to contract. Given the rotational movement necessary when pedaling, this contraction is crucial to produce the movement.<\/p>\n<h2>WHY Do My Muscles Feel Sore after Cycling?<\/h2>\n<p>The calf muscles aren\u2019t the only muscle group that works during cycling. Your entire lower body is in action, with the hip, knee and ankle joints moving through their range of motion. However, none of the joints runs through its full range of motion. Why is this relevant?<\/p>\n<p>Well, put simply, it puts more strain on those muscles performing contraction because the energy produced by those muscles is distributed through a shorter range. So in our Velcro analogy, this might cause a \u201cclumping\u201d effect within those nodules of protein in the thick and thin filaments. This begins to manifest itself as \u201csoreness\u201d for the cyclist.<\/p>\n<p>This isn\u2019t the only reason however. It\u2019s worth noting the difference between <strong>aerobic and anaerobic respiration<\/strong> at this stage. Aerobic respiration occurs when your heart pumps oxygen to the contracting muscles in order to produce enough energy to move. Past a certain exercise rate, the heart can no longer pump oxygen fast enough, which is when anaerobic respiration begins.<\/p>\n<p>During this period, the body begins to produce energy out of stored glucose reserves. The by-product of this is a build-up of metabolites, such as lactic acid, within the muscles. Why is this relevant? You guessed it \u2013 it causes soreness. Combined with the clumping of protein filaments, the build-up of lactic acid compounds that aching feeling in your muscles.<\/p>\n<h2>Why Cyclists MUST Stretch<\/h2>\n<figure id=\"attachment_29031\" aria-describedby=\"caption-attachment-29031\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/eepurl.com\/bGzuPf\" target=\"_blank\" rel=\"noopener\"><img decoding=\"async\" data-attachment-id=\"29031\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29031\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=750%2C536&amp;ssl=1\" data-orig-size=\"750,536\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Maggie stretching on the bike trail at Brunette Forest\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=300%2C214&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=750%2C536&amp;ssl=1\" class=\"wp-image-29031 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg\" alt=\"Before you set off on that inviting, long bike trail - take a few minutes to stretch. That's what Maggie is doing right here\" width=\"750\" height=\"536\" \/><figcaption id=\"caption-attachment-29031\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"29031\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=29031\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=750%2C536&amp;ssl=1\" data-orig-size=\"750,536\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Maggie stretching on the bike trail at Brunette Forest\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=300%2C214&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?fit=750%2C536&amp;ssl=1\" class=\"wp-image-29031 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=750%2C536&#038;ssl=1\" alt=\"Before you set off on that inviting, long bike trail - take a few minutes to stretch. That's what Maggie is doing right here\" width=\"750\" height=\"536\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=300%2C214&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=150%2C107&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=250%2C179&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/07\/Maggie-stretching-on-the-bike-trail-at-Brunette-Forest.jpg?resize=320%2C229&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> Before you set off on that inviting, long bike trail &#8211; take a few minutes to stretch. That&#8217;s what Maggie is doing right here<\/figcaption><\/figure>\n<p>This build-up of waste products and irregular accumulation of muscle protein is exactly why we need to stretch after a long bike ride. Two things happen when you stretch. Firstly you are regrouping those thick and thin filaments back into an ordered state. Think of Velcro \u2013 it\u2019s much easier to stick Velcro when the two sides are flat instead of in a clumped state.<\/p>\n<p>Secondly, it is the venous system, as opposed to the arterial system, that is responsible for returning waste products back to the systemic circulation in order to be removed \u2013 by stretching you are activating a &#8220;muscle pumping&#8221; system in the veins to enable this process to actually happen.<\/p>\n<figure id=\"attachment_27416\" aria-describedby=\"caption-attachment-27416\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"27416\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=27416\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?fit=750%2C418&amp;ssl=1\" data-orig-size=\"750,418\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"maggie stretching(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Two things happen when you stretch. First, you regroup your thick and thin muscles filaments back into an ordered state. Second, you activate your veins to pump your muscles and enhance removal of waste products from your blood. That\u2019s why stretching is important for cyclists! Here, Maggie stretches before a long day of cycling&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?fit=300%2C167&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?fit=750%2C418&amp;ssl=1\" class=\"wp-image-27416 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg\" alt=\"Two things happen when you stretch. First, you regroup your thick and thin muscles filaments back into an ordered state. Second, you activate your veins to pump your muscles and enhance removal of waste products from your blood. That\u2019s why stretching is important for cyclists! Here, Maggie stretches after a long day of cycling on Australia\u2019s Gold Coast. She was exhausted, but she wasn't going to skip stretching - we know from painful experience how essential it is to stretch after a bike ride\" width=\"750\" height=\"418\" \/><figcaption id=\"caption-attachment-27416\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"27416\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=27416\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?fit=750%2C418&amp;ssl=1\" data-orig-size=\"750,418\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"maggie stretching(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Two things happen when you stretch. First, you regroup your thick and thin muscles filaments back into an ordered state. Second, you activate your veins to pump your muscles and enhance removal of waste products from your blood. That\u2019s why stretching is important for cyclists! Here, Maggie stretches before a long day of cycling&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?fit=300%2C167&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?fit=750%2C418&amp;ssl=1\" class=\"wp-image-27416 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=750%2C418&#038;ssl=1\" alt=\"Two things happen when you stretch. First, you regroup your thick and thin muscles filaments back into an ordered state. Second, you activate your veins to pump your muscles and enhance removal of waste products from your blood. That\u2019s why stretching is important for cyclists! Here, Maggie stretches after a long day of cycling on Australia\u2019s Gold Coast. She was exhausted, but she wasn't going to skip stretching - we know from painful experience how essential it is to stretch after a bike ride\" width=\"750\" height=\"418\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=300%2C167&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=360%2C200&amp;ssl=1 360w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=150%2C84&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=250%2C139&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=320%2C178&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> Here, Maggie stretches after a long day of cycling on Australia\u2019s Gold Coast. She was exhausted, but she wasn&#8217;t going to skip stretching &#8211; we know from painful experience how essential it is to stretch after a bike ride<\/figcaption><\/figure>\n<h3>HOW Does Stretching Help Cyclists?<\/h3>\n<p>The <em>Journal of Strength and Conditioning<\/em> ran a study on efficiency when running \u2013 and found that those who had greater stretch were more efficient. To translate this, the more your muscle is able to stretch, the better the range of motion that is available in your joints, leading to better running. This is directly applicable to cycling. The more you can flex your hip, knee and ankle joints, the better you are going to be able to cycle.<\/p>\n<figure id=\"attachment_20507\" aria-describedby=\"caption-attachment-20507\" style=\"width: 250px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\"><img decoding=\"async\" data-attachment-id=\"20507\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=20507\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?fit=250%2C452&amp;ssl=1\" data-orig-size=\"250,452\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Complete stretching guide\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Click here for a complete stretching guide for cyclists&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?fit=166%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?fit=250%2C452&amp;ssl=1\" class=\"wp-image-20507 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg\" alt=\"Click here for a complete stretching guide for cyclists\" width=\"250\" height=\"452\" \/><figcaption id=\"caption-attachment-20507\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"20507\" data-permalink=\"https:\/\/averagejoecyclist.com\/?attachment_id=20507\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?fit=250%2C452&amp;ssl=1\" data-orig-size=\"250,452\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Complete stretching guide\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Click here for a complete stretching guide for cyclists&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?fit=166%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?fit=250%2C452&amp;ssl=1\" class=\"wp-image-20507 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?resize=250%2C452&#038;ssl=1\" alt=\"Click here for a complete stretching guide for cyclists\" width=\"250\" height=\"452\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?w=250&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?resize=166%2C300&amp;ssl=1 166w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?resize=83%2C150&amp;ssl=1 83w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Complete-stretching-guide.jpg?resize=199%2C360&amp;ssl=1 199w\" sizes=\"(max-width: 250px) 100vw, 250px\" \/><\/noscript><\/a> <a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\">Click here for a complete stretching guide for cyclists<\/a><\/figcaption><\/figure>\n<h2>Enter the Antagonist<\/h2>\n<p>Stretching is important for another reason though.<\/p>\n<p>Whenever one muscle in your body contracts, there is necessarily another muscle on the opposite side that stretches. Take the thigh for instance. At the front of the thigh you have the quadriceps muscle group and at the back you have the hamstrings. When you want to flex your hip the body contracts the quadriceps and stretches the hamstrings at the same time. In \u201cphysio talk\u201d this is known as <strong>concentric contraction<\/strong> of the quadriceps and <strong>eccentric contraction<\/strong> of the hamstrings.<\/p>\n<p>The opposite is true when we want to extend the hip: eccentric contraction of the quadriceps and concentric contraction of the hamstrings. In either scenario, we can label the muscle group performing the action as the agonist, and the muscle group opposing it as the antagonistic muscle group.<\/p>\n<p>As we have already discussed, cycling does not use our muscles to the full range of motion \u2013 and in fact only ever uses the main muscle groups in concentric contraction. This means the action of peddling overloading the same muscle groups repetitively, which over time can cause subtle posture deformity.<\/p>\n<p>This subtle warping effect of one muscle group being stronger than its antagonist might manifest itself as a dull knee, hip or back ache. The more you overwork a muscle, the more its default position will be contracted. If you\u2019ve ever experienced this you will know the sensation. This is why pro cyclists tend to have very strong hip flexor muscles, causing an anterior pelvic tilt. <strong>Stretching can help combat this by re-balancing the agonist with the antagonistic muscle groups.<\/strong><\/p>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/10-minute-core-workout-for-cyclists-2\/\">Stop Doing Crunches! 10 Minute Core Workout for Cyclists<\/a><\/h3>\n<h2>WHEN Should Cyclists Stretch?<\/h2>\n<p>It is always a good idea to stretch both <strong>before and after you go for a bike ride<\/strong>. Warming up and warming down will help your leg muscles function at peak efficiency. Each stretch should be performed for a minimum of 30 seconds.<\/p>\n<p>To begin with you may find it hard to do the stretch, but over time you will master it, and will in fact need to increase your range of motion to achieve the same results. This is good! It shows that the stretch is working.<\/p>\n<p>It\u2019s also a good idea to do the stretches on the days you do not ride your bike, in order to build up your range of motion.<\/p>\n<p>The best stretches to perform are those that target all the main muscle groups used during cycling. These are:<\/p>\n<ul>\n<li>Quadriceps<\/li>\n<li>Hamstrings<\/li>\n<li>Calf muscles<\/li>\n<li>Hip flexors<\/li>\n<\/ul>\n<h2>HOW Should Cyclists Stretch?<\/h2>\n<p>Each muscle group can be stretched in exactly the same way that you might stretch an elastic band \u2013 start with the hip and just work through the full range of motion. Simple!<\/p>\n<h3 style=\"text-align: center;\">Related content: <a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\" target=\"_blank\" rel=\"noopener noreferrer\">Our 10-minute Complete Stretching Routine for Cyclists<\/a><\/h3>\n<h2>Conclusion \u2013 Why Stretching is Important for Cyclists<\/h2>\n<p>In summary:<\/p>\n<ul>\n<li>Muscles work like Velcro, with protein strands sliding past each other<\/li>\n<li>Soreness comes when this sliding action doesn\u2019t work optimally<\/li>\n<li>Stretching can help rebalance the scale<\/li>\n<li>Stretching is also important to help maintain your posture off the bike.<\/li>\n<\/ul>\n<p>Thanks for reading our post on why stretching is important for cyclists!<\/p>\n<h3 style=\"text-align: center;\">Related Article: <a href=\"https:\/\/averagejoecyclist.com\/7-strength-building-exercises-cyclists-2\/\">Top 7 Strength Building Exercises for Cyclists<\/a><\/h3>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/5-great-strength-conditioning-exercises-cyclists-2\/\">5 Great Strength Exercises for Cyclists<\/a><\/h3>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/garmin-enduro-smart-watch-cyclists\/\">Garmin Enduro Smartwatch<\/a><\/h3>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/strength-training-improves-speed-and-quality-of-life\/\">Science Shows that Strength Training Improves Your Cycling Speed and Your Long-Term Quality of Life<\/a><\/h3>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/aftershokz-xtrainerz-safe-headphones\/\">Aftershokz XTrainerZ Headphones &#8211; Open-Ear, Bone Conduction, Safe Headphones for Cycling AND Swimming<\/a><\/h3>\n<h3 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/review-joe-friel-cyclists-training-bible\/\">Review of Joe Friel\u2019s Cyclist\u2019s Training Bible<\/a><\/h3>\n<h3 style=\"text-align: center;\">Read more about how to get fit with cycling by choosing a post from the slide show below:<\/h3>\n<div id=\"metaslider-id-27392\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-27392 ml-slider ms-theme-default nav-hidden\" role=\"region\" aria-label=\"Fitness\" data-width=\"750\">\n    <div id=\"metaslider_container_27392\">\n        <div id=\"metaslider_27392\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-27795 ms-image \" aria-roledescription=\"slide\" data-date=\"2018-01-11 11:38:37\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/01\/bike-lock-picture1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"How to choose the best bike lock. Always lock the FRAME of your bike to something solid. Locking the front wheel as well is a good bonus\" class=\"slider-27392 slide-27795 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">How to Choose the Best Bike Lock<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27535 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-31 19:27:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-budget-indoor-bike-trainers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/Kinetic-by-Kurt-Indoor-Bicycle-Trainer-420.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 of the best indoor bike trainers. The rear wheel of your bike is suspended in an A-frame and the tire rests on a roller in a resistance unit.\" class=\"slider-27392 slide-27535 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">7 of the Best Budget Indoor Bike Trainers<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27451 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-28 15:39:24\"><a href=\"https:\/\/averagejoecyclist.com\/7-steps-lose-weight-cycling\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/2-women-on-bikes1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Cycling is a low-impact form of exercise that is safe and fun for most people\" class=\"slider-27392 slide-27451 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">7 Steps to Lose Weight by Cycling<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27393 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 13:52:31\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/04\/stationary-bikes-750.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"stationary bikes - get fit fast\" class=\"slider-27392 slide-27393 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">How to Use Interval Training on a Bike to Fight Aging<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27394 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 13:57:49\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/09\/plantar-fasciitis-saddle-position.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27394 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Average Joe Cyclist\u2019s Beginner Cyclist Training Plan: Phase 1<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27405 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 14:25:37\"><a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-2-interval-training\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/two-versions-of-georgia-simmerling-4201.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27405 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Average Joe Cyclist\u2019s Beginner Cyclist Training Plan: Phase 2 \u2013 Interval Training<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27411 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:29:27\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-for-fat-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/guide-for-fat-cyclists1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27411 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">A Guide for Fat Cyclists - How to Set up Your Bike and Get Out and Enjoy!<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27719 ms-image \" aria-roledescription=\"slide\" data-date=\"2018-01-08 20:12:22\"><a href=\"https:\/\/averagejoecyclist.com\/research-shows-cycling-makes-your-brain-grow\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2018\/01\/senior-couple-on-bikes-beating-aging.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Cycling makes your brain grow\" class=\"slider-27392 slide-27719 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Research shows that cycling fights aging by making your brain grow!<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27407 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:18:24\"><a href=\"https:\/\/averagejoecyclist.com\/5-great-strength-conditioning-exercises-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/5-strength-exercises.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27407 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">5 Great Strength and Conditioning Exercises for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27417 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 16:51:55\"><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/maggie-stretching1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27417 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Why Stretching is Essential for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27421 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 17:02:11\"><a href=\"https:\/\/averagejoecyclist.com\/how-to-prevent-knee-pain\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/triathlete-750-x-420-stretching-Proper-stretching-enables-optimal-athletic-performance-as-with-the-triathlete-pictured-here.-Photo-from-Fabio-Mascarenhas-on-Flickr.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Proper stretching enables optimal athletic performance, as with the triathlete pictured here. Photo from Fabio Mascarenhas on Flickr\" class=\"slider-27392 slide-27421 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">10 Minute Complete Stretching Routine for Cyclists<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27425 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-27 18:38:35\"><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/complete-bike-training-plan1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27425 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Complete Bike Training Plan - Includes Phases 1, 2, and 3<\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-27433 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-12-28 12:02:18\"><a href=\"https:\/\/averagejoecyclist.com\/heartwarming-video-cycling-weight-loss-saved-life\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/philjones21.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-27392 slide-27433 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\">Heartwarming Video about How Cycling Saved Phil Jones from Morbid Obesity<\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div>\n\n<table id=\"tablepress-43\" class=\"tablepress tablepress-id-43 tbody-has-connected-cells\">\n<tbody>\n<tr class=\"row-1\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/strong><\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Check Out Our Most Popular Posts!<\/h3><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td colspan=\"3\" class=\"column-1\"><div id=\"metaslider-id-25127\" style=\"max-width: 750px; margin: 0 auto;\" class=\"ml-slider-3-99-0 metaslider metaslider-flex metaslider-25127 ml-slider ms-theme-default nav-hidden nav-hidden\" role=\"region\" aria-label=\"Top posts AJC\" data-width=\"750\">\n    <div id=\"metaslider_container_25127\">\n        <div id=\"metaslider_25127\">\n            <ul class='slides'>\n                <li style=\"display: block; width: 100%;\" class=\"slide-42801 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:36:22\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/3-views-of-Garmin-Edge-540-vs-840-3-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42801 msDefaultImage\" title=\"3 views of Garmin Edge 540 vs 840 (3)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>The New Garmin Edge 840 vs. 540: What's the Difference, and Which is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45253 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 21:00:38\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1050-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Garmin-Edge-1040-vs-1050-on-handlebars-copy.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 1050 vs 1040 on handlebars\" class=\"slider-25127 slide-45253 msDefaultImage\" title=\"Garmin Edge 1040 vs 1050 on handlebars copy\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1050 vs 1040 - What's the Difference, and Which One is Better?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43285 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-25 14:17:30\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-840-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/PH-man-road-bike-forest-road.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"When you&#039;re enjoying a fast bike ride in a beautiful setting, having an easy-to-use bike computer really does enhance the experience, Garmin Edge 540 vs 840 vs 540\" class=\"slider-25127 slide-43285 msDefaultImage\" title=\"PH man road bike forest road\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 840 vs 1040 - Complete Comparison with Chart Showing Differences and Similarities<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; 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width: 100%;\" class=\"slide-43107 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:42:38\"><a href=\"https:\/\/averagejoecyclist.com\/can-average-cyclists-do-zwift-workouts\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Joe-on-Zwift-bike-12-oct-2023-with-105-proof-copy-1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"I fell in love with Zwifting instantly. In seemingly no time, I had completed my first 100 miles, and was totally hooked\" class=\"slider-25127 slide-43107 msDefaultImage\" title=\"Joe on Zwift bike 12 oct 2023 with 105 proof copy (1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Average Cyclists Do Zwift Workouts?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42685 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:58:32\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-840-vs-830\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/Garmin-Edge-830-840-and-830-solar-post-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42685 msDefaultImage\" title=\"Garmin Edge 830 840 and 830 solar post header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 840 vs. 830: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42798 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:28:50\"><a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/08\/Erectile-Dysfunction-01-smaller-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The root of the problem is that when you cycle, you spend a lot of time with all your body weight bearing down on a small but sensitive part of your anatomy\" class=\"slider-25127 slide-42798 msDefaultImage\" title=\"Erectile Dysfunction 01 smaller\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42684 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:56:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-530\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/540-Bike-computer-near-sea.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 540 vs 530 - What&#039;s the difference?\" class=\"slider-25127 slide-42684 msDefaultImage\" title=\"540 Bike computer near sea\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 530 - What's the difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42794 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:23:28\"><a href=\"https:\/\/averagejoecyclist.com\/review-of-the-mojawa-run-plus-bone-conduction-headphones\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/Post-header-Joe-floating-in-pool-with-Mojawa-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"What better way to relax your body after a bike ride than getting into the water!\" class=\"slider-25127 slide-42794 msDefaultImage\" title=\"Post header Joe floating in pool with Mojawa headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Review of the Mojawa Dual Function Headphones: Bluetooth Open Ear for Cycling, and MP3 for Swimming<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-41082 ms-image \" aria-roledescription=\"slide\" data-date=\"2022-12-01 11:35:16\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1030-plus-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/11\/Post-header-1040-vs-1030-Plus1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"They look the same - but there are quite a lot of differences!. 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width: 100%;\" class=\"slide-37535 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-09 17:46:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-dog-bike-baskets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/Dog-bike-basket-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best dog bike baskets\" class=\"slider-25127 slide-37535 msDefaultImage\" title=\"Dog bike basket header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Carriers to Take Your Dog on Bike Rides<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-34577 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-07-27 15:05:43\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030-plus\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/07\/530-vs-830-vs-1030-plus-header-min.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"This graphic shows you the relative sizes of the 530 (left), 1030 Plus (center), and 830 (right)\" class=\"slider-25127 slide-34577 msDefaultImage\" title=\"530 vs 830 vs 1030 plus header-min\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 Plus vs 1040 Bike Computers: In-Depth Comparison with Reviews and Videos<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. Except that it is Amazon who tosses the coins, not you!<\/td>\n<\/tr>\n<tr class=\"row-5\">\n\t<td class=\"column-1\"><center><a href=\"http:\/\/amzn.to\/2dQ8qH2\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the USA:<\/a><\/td><td class=\"column-2\"><center><a href=\"https:\/\/www.amazon.ca\/b?_encoding=UTF8&amp;camp=15121&amp;creative=330641&amp;linkCode=ur2&amp;node=2406106011&amp;site-redirect=&amp;tag=avejoecyc-20\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in Canada:<\/a><\/td><td class=\"column-3\"><center><a href=\"https:\/\/www.amazon.co.uk\/b?_encoding=UTF8&amp;camp=1634&amp;creative=6738&amp;linkCode=ur2&amp;node=324144011&amp;site-redirect=&amp;tag=avejoecyc-21\" target=\"_blank\" rel=\"noopener noreferrer\">Shop at Amazon in the UK:<\/a><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-43 from cache -->\n\n<table id=\"tablepress-34\" class=\"tablepress tablepress-id-34\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Our Best Posts about Getting Fitter with Cycling<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_18201\" aria-describedby=\"caption-attachment-18201\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-18201 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=280%2C150&#038;ssl=1\" alt=\"Complete Bike Fit Training Plan\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/complete-bike-fit-training-plan-table2.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18201\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/complete-bike-training-plan-for-cyclists\/\" target=\"_blank\" rel=\"noopener noreferrer\">Complete Bike Fit Training Plan<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><p style=\"text-align: center;\"><a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"aligncenter size-full wp-image-38192\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?resize=280%2C174&#038;ssl=1\" alt=\"\" width=\"280\" height=\"174\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/03\/Stretching-thumbnail.jpg?resize=250%2C155&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><br \/>\n<a href=\"https:\/\/averagejoecyclist.com\/complete-guide-to-stretching-for-cyclists\/\" target=\"_blank\" rel=\"noopener\"><strong>Complete Guide to Stretching for Cyclists<\/strong><\/a><\/p><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_18194\" aria-describedby=\"caption-attachment-18194\" style=\"width: 281px\" class=\"wp-caption aligncenter\"><a 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class=\"size-full wp-image-27377\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?resize=214%2C150&#038;ssl=1\" alt=\"Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging\" width=\"214\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?w=214&amp;ssl=1 214w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/12\/indoor-cycling-table1.jpg?resize=150%2C105&amp;ssl=1 150w\" sizes=\"(max-width: 214px) 100vw, 214px\" \/><\/a><figcaption id=\"caption-attachment-27377\" class=\"wp-caption-text\"><a href=\"https:\/\/averagejoecyclist.com\/interval-training-fights-aging\/\">Study Shows that Interval Training on a Bike is the Best Exercise to Fight Aging<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_18200\" aria-describedby=\"caption-attachment-18200\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/get-fit-in-30-minutes\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-18200\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=280%2C150&#038;ssl=1\" alt=\" How to get fitter and healthier in just 30 minutes a week\" width=\"280\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=150%2C80&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/07\/get-fit-in-30-minutes-table2.jpg?resize=250%2C134&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-18200\" class=\"wp-caption-text\"><strong><a 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sizes=\"(max-width: 217px) 100vw, 217px\" \/><\/a><figcaption id=\"caption-attachment-19852\" class=\"wp-caption-text\"><strong><a href=\"http:\/\/ow.ly\/RYD0305FdXi\" target=\"_blank\" rel=\"noopener noreferrer\">5 Best Core Exercises for Cyclists<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><center><figure id=\"attachment_19576\" aria-describedby=\"caption-attachment-19576\" style=\"width: 280px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/how-to-use-perceived-rate-of-exertion-to-get-fit\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-19576 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=280%2C151&#038;ssl=1\" alt=\"How to Use Perceived Rate of Exertion to Get Fit\" width=\"280\" height=\"151\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?w=280&amp;ssl=1 280w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=150%2C81&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/10\/how-to-use-PRE-table1.jpg?resize=250%2C135&amp;ssl=1 250w\" sizes=\"(max-width: 280px) 100vw, 280px\" \/><\/a><figcaption id=\"caption-attachment-19576\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/how-to-use-perceived-rate-of-exertion-to-get-fit\/\" target=\"_blank\" rel=\"noopener noreferrer\">How to Use Perceived Rate of Exertion to Get Fit<\/a><\/strong><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-6\">\n\t<td class=\"column-1\"><center><figure id=\"attachment_20503\" aria-describedby=\"caption-attachment-20503\" style=\"width: 214px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-20503 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?resize=214%2C150&#038;ssl=1\" alt=\"Maggie stretching table\" width=\"214\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?w=214&amp;ssl=1 214w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/01\/Maggie-stretching-table1.jpg?resize=150%2C105&amp;ssl=1 150w\" sizes=\"(max-width: 214px) 100vw, 214px\" \/><\/a><figcaption id=\"caption-attachment-20503\" class=\"wp-caption-text\"><strong><a href=\"https:\/\/averagejoecyclist.com\/why-stretching-is-important-for-cyclists\/\">Muscle Stretching: The Cyclist\u2019s Secret Skill \u2013 Why Stretching is Important for Cyclists<\/a><\/strong><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_23005\" aria-describedby=\"caption-attachment-23005\" style=\"width: 151px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/averagejoecyclist.com\/guide-for-fat-cyclists\/\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-23005\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=151%2C150&#038;ssl=1\" alt=\"A Guide for Fat Cyclists\" width=\"151\" height=\"150\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?w=151&amp;ssl=1 151w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=150%2C149&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/05\/heavy-cyclist-table1.jpg?resize=100%2C100&amp;ssl=1 100w\" sizes=\"(max-width: 151px) 100vw, 151px\" \/><\/a><figcaption id=\"caption-attachment-23005\" class=\"wp-caption-text\"><a href=\"https:\/\/averagejoecyclist.com\/guide-for-fat-cyclists\/\"><strong>A Guide for Fat Cyclists<\/strong><\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-34 from cache -->\n<p><span style=\"border-radius: 2px; text-indent: 20px; width: auto; padding: 0px 4px 0px 0px; text-align: center; font: bold 11px\/20px 'Helvetica Neue',Helvetica,sans-serif; color: #ffffff; background: #bd081c no-repeat scroll 3px 50% \/ 14px 14px; position: absolute; opacity: 1; z-index: 8675309; display: none; cursor: pointer;\">Save<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>In this post, we explain the science behind why stretching is crucial for cyclists. Learn why your muscles get sore, and how stretching can help you to reduce pain and cycle much more efficiently.<\/p>\n","protected":false},"author":3162,"featured_media":39357,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[1246],"tags":[618,210,1149],"class_list":{"0":"post-39353","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workouts-and-stretching-for-cyclists","8":"tag-bike-training-2","9":"tag-cycling-knee-pain","10":"tag-stretches-for-cyclists","11":"entry"},"acf":[],"yoast_head":"<!-- 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