Try This on Your Next Ride

From RoadBikeRider.com

Stretch on Your Bike

Near the end of his long stage 4 breakaway with a pair of other riders in the Amgen Tour of California, Tyler Hamilton was seen using several on-bike stretches to loosen and reinvigorate fatiguing muscles. It helped, but not enough to prevent being gobbled up by the peloton a few minutes from the finish.

Muscles and joints can get tight in the typical 5-7-hour pro race. But you don't need to be a cash rider to benefit from stretching during several hours in the saddle.

With winter winding down and longer rides coming, let's see how to ease the tension when you're on the bike long enough to start feeling stiff and sore.

Here are 4 stretches that can easily be done during rides:
Calves. While standing, stop pedaling with one foot at the bottom, as if cornering. Put your weight on that foot and let the heel drop toward the road as far as possible. Hold for 10 seconds. Move your hips forward and arch to also stretch your low back. Then do the same with the other leg.
Quads. This is a rather advanced moved, so don't try it unless you have adequate bike-handling ability. While sitting, stop pedaling, unclip your right foot and bring it back toward your butt. Grab your ankle with your right hand and pull the foot up and back, stretching your quads. Hold for 10 seconds. Repeat with the other leg. Grip the bar on top near the stem so these movements are less likely to affect bike control.
Shoulders. Sit up and hold the bar near the stem with your left hand. Extend your right arm up and back like you're pointing at a bird flying over. Stretch the shoulder girdle in this way for 10 seconds then do with the other arm.
Neck. Sit up, hold the bar near the stem with both hands and slowly turn your head fully to the left and then to the right. Try to touch your right ear to your right shoulder, then left to left. Tuck your chin to your chest and hold for several seconds.
Caution! These moves can easily make you veer off line. Check for traffic first. When all is clear, move to the center of the lane so you won't wobble off the road edge. And when riding with others, wait till you're at the very back of the group or paceline.