While you are riding a bike, particularly on a long trips, you may find that your back, hips, and legs begin to cramp up after a certain amount of time. This is natural, but can cause you to be quite uncomfortable.
Getting off of your bike can be a pain, and cause you to lose your motivation and groove. However, you do not need to get off of your bike to fully stretch each area of your body to the point of comfort.
Without losing your rhythm, you can relieve your pain, and help yourself feel a lot better, through some simple exercises. So keep rolling along, and help your body feel better!
If you are not fully comfortable with your bike handling skills and balance, you may want to pull off to the side to do this. You do not want to fall and be injured.
If you are comfortable, go ahead and keep peddling while you do this. Just be sure to remain completely steady and in control-do not attempt to do this unless you are on completely flat ground, without any turns coming up.
First, work on stretching out your feet and toes. These can be the first to cramp up when you are riding.
With your feet still in your shoes, curl your toes in, then extend them forward. This will help keep your feet from seizing up and make sure they get enough blood flow.
This stretch is easily done with your hands on the bar and feet still clipped in. Do this as often as you need to, to keep your feet comfortable.
Next, make sure that your calves are remaining comfortable. Getting a cramp in your calf can be extremely painful, and cause you to stop your ride.
Stand up with your pedals at the 6 and 12 o'clock positions. Drop your bottom heel (the 6 o'clock foot) and lean forward to stretch your calf.
Switch foot positions and repeat stretch with the other leg. This will keep your calf muscles limber and loose, preventing any undue pain.
Your quads are one of the most likely muscles to encounter a problem, as they are the muscles being used the most. You are working them very hard, and they should be rewarded with some stretching.
Unclip one foot and swing it up behind you. Pull it up with your hand, and hold your foot behind your butt, concentrating on stretching your quad.
You could also bring your foot up and rest your toes on the saddle, rather than using your hand.
Make sure that you are very stable before you do this-repeat with the other leg, and hold for a few seconds.
To work your hips, drop your feet to the 6 and 12 o'clock positions, and press your hips and pelvis toward the bar. The hip of the down leg (6 o'clock) gets the stretch.
This is much like doing a calf stretch, but without dropping your heel. Switch your foot positions and repeat.
Author Resource:-
Ronald Pedactor is a fitness trainer. He has been coaching athletes for more then 20 years. He recommends the bestelliptical bikes to achieve your highest biking performance.
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