Playing It Fast and Loose By Fred Matheny Bicycling — July 1998 — reprinted with permission We know, we know–you’d stretch if you had time. But this routine takes just a few minutes a day. Bob Anderson loves to ride, putting in three to four hours a day on his mountain bike in the hills near his Colorado home. He’s also the Sultan of Stretch–the world’s foremost authority on keeping lithe and limber. But Anderson’s a realist at heart, well aware that stretching is a hard sell to most cyclists, who wonder why they need flexibility. After all, your range of motion is limited to the circumference of the crankarm’s circle or the reach for a water bottle. So why should you spend precious riding time on flexibility? The cush factor. "Comfort is the key reason to develop flexibility," Anderson says. "It makes you feel better in the hamstrings, low back and shoulders. When you stretch, you’ll feel less resistance while pedaling." Flexible fliers. If you want a low, aero position on a road or time trial bike, flexibility is crucial. Bicycling Fitness Advisory Board member Andrew Pruitt, Ed.D., says you can’t get truly aero if you can’t touch your toes–cold–without bending your knees. Flight plan. A little limberness helps in a crash. When you auger in, you’re going to need a lot of looseness in a hurry. "If you fall in an awkward position, flexibility will help you avoid injury," says Anderson. For all you do. "You need to stretch because even if you’re obsessed, you still do more than ride," says Anderson. "If you run, play other sports or just sit at a desk all day, stretching helps protect you from injury and dissipates tension." The vale of years. Hey–we aren’t getting younger. "Stretching helps as your muscles stiffen with age. You don’t have the same flexibility you did when you were 25. The goal is to be as flexible in 20 years as you are now." Sold? Great. Here are five pre-ride stretches that Anderson recommends for cyclists–and you can use your bike as a prop while doing them. Although it’s often said you should warm up before you stretch, Anderson thinks the simple tasks of getting ready for the ride, such as dressing and getting out your bike, provide enough aerobic activity to allow you to stretch immediately. Safety alert: if you’re wearing slick-soled road shoes, do these stretches on grass or other no-slip surface. Do it by the book. Bob Anderson’s Stretching is the bible of flexibility. It has sold more than a million copies in nine languages. Helpful illustrations enable you to pick a stretch for any body part and best of all, Anderson’s practical, no-nonsense approach comes through on every page. $14. Stretching, Inc., 800.333.1307 Calves To stretch the right calf, stand three feet form your bike and lean on it, right forearm on the saddle and 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 18 inches behind the left. Slowly move your hips forward until you feel a stretch in the right calf. 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 stretch the left calf. 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 gently for 15 seconds, relax and repeat. Do both legs. The knee bends at a natural angle when you grab your foot with the opposite hand, so this stretch is good for problem knees.       Back and Shoulders Place your feet about four feet from the 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 15 seconds, relax and repeat. When you come out of this stretch, save strain on your back muscles by bending your knees more before standing. Hamstrings Lift your right leg and place the middle of the calf on the saddle. Steady the bike with your left hand on the bar. Your right knee should be bent about an inch. 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 15 seconds, relax and repeat. Stretch the left hamstring.     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 three to five seconds, then relax your shoulders. Repeat two or three times.