Hang loose! Long rides can result in tight muscles as the miles wear on and on. Those muscles can feel even more tight and sore the next day.

To help keep your hard-working quads, hamstrings, etc. from getting too tight, let\’s try some on-bike stretches.

Naturally we can\’t stretch quite like this kitty while riding a bicycle (or at any rate, I can\’t); but it\’s possible to coast briefly while straightening one leg and stretching the heel downwards. Then repeat with the other leg. To prevent rigor mortis in the arms, sit up for a moment or two and straighten and stretch the arms.

How about post-ride? The longer you wait after you get off the bike, the stiffer your muscles get. Not that it\’s easy to plunge into a stretching routine the minute you\’ve parked your bicycle. I know I\’m always eager to get out of my sweaty shorts; visit Mrs. Murphy (as people used to say); and down my recovery drink.

This foam roller routine is one I could use more often. It really doesn\’t take long to do, unless you want to spend a long time at it. When you hit a spot that needs extra rolling out, you\’ll know!

This stretching business is rather a nuisance at times, but hey — it helps you to hang loose!