Last Updated on 15 September 2026:
Stretching for cyclists is one of those topics that tends to divide opinion. Do you need a routine, and will it make any difference to your riding? The answer is not a simple yes or no: it depends on your training, your available time and what the rest of your life looks like.
Covered in this blog
- The science of stretching
- The benefits of stretching
- Holistic best practise
- Mentally stretching
- Stretching best practises
- Top 5 stretches for cyclists
The science of stretching for cyclists
A study conducted by Jamie Donkin at the California State University in Sacramento in 2012 suggested, like many others, that stretching as part of a pre-training routine had no positive nor negative effects on the cyclist involved in the trial.
In fact, most experts are fairly agreed in recommending to avoid static stretching (where the stretch is held, eg hamstring pull) prior to working out, favouring dynamic stretching (where the stretch is part of a movement, eg squat) if anything at all. For most, warming up is simply a gradual increase in intensity.
A review paper published in the journal ‘Research in Sports Medicine’ suggested that stretching ‘poses no significant advantage to endurance runners’ nor will it help reduce Delayed Onset Muscle Soreness (DOMS) or reduce injury risk. In fact many studies suggest that elite runners are actually less flexible than recreational runners.
Essentially, the more you research the benefits of stretching for athletes, the more you will find no evidence to suggest stretching has any benefits at all, and, in some cases, it can actually be detrimental to athletic performance.
No stretching then?
Well no, you might consider stretching. Here’s why…
The benefits of stretching for cyclists
You have a life outside of your chosen sport and, unless you are a professional sportsperson, you might need to have functional mobility in some manner.
Holistic best practise
If you read my content regularly – or are/have been my client – you’ll know the value I place on making training synergistic with life.
The point at which training slots in seamlessly with everything else you have going on, is the point where you start to make substantial improvements in cycling. One of the primary factors of this is accepting that you have a life outside of cycling.
While being very flexible might not be necessary for cycling, it is certainly very useful for everyday life. It might also help reduce the risk of small injuries that, while might not be caused by cycling, might affect it negatively.
Stretching offers another way to develop as a human being. Joining a yoga class is a great way to both increase flexibility, aid recovery, and boost mentality. Of course, if you are time strapped, you might prioritise bike training. This is where a short and simple stretching routine might be ideal to slot into your busy day; giving you a bit of a reset.
Mentally stretching for cyclists
More recent research is pointing to us actually stretching our minds; more specifically our nervous system. This makes a great deal of sense if you consider that a muscle is actually fixed between two points and that we would have significant health concerns if we over stretched that muscle.
In some ways this also correlates with the Central Governor theory that was proposed by either Tim Noakes in 1997 or by Archibald Hill in 1924. We are limited, for good reason, by our minds.
We are almost telling our brain that it is safe to stretch certain muscles to a certain degree. Again, this might not matter too much to cycling; which is predominantly in one fixed position, with only our legs spinning.
Stretching best practices
If you stretch regularly – or now will be starting to implement a stretching routine – you should know my three golden rules to stretching that form stretching best practises.
- First of all, give up ‘no pain, no gain’, this might be placing your body under far too much stress. You aren’t looking for a lot of flexibility, you are simply looking to maintain your body; keeping yourself healthy and mobile
- Focus on stretching while warm, not before exercise, and not when cold. If you join a yoga or pilates class, consider a brief warm-up to prepare your body
- Remember that the goal isn’t to be super flexible, but functional. Stretching is maintenance and you shouldn’t judge gains by how bendy you are, but more how you feel
Top 5 stretches for cyclists
As ever, I strongly recommend that you spend some time with a qualified professional who can teach you the correct form of any stretch.
Of course, there are loads of stretches you could be doing. When performing each stretch, hold each for between 30-60 seconds. Remember it’s not about ‘no pain, no gain’, but maintenance.
Top five stretches for cyclists:
Summary
Stretching does not need to become another chore in an already busy training week. Keep it comfortable, use it to support how you feel off the bike, and if you would like help making your training work around real life, Book a Free Consultation.
