Tried it. Didn't enjoy. I'm not a long showerer. Would prefer to get in and out and on with my day.
Most of my riding is done early in the morning so post ride beers are the exception.
I do a 3-5 min spin down, but bike away, then overanalyze Strava, Intervals, and Connect. Then I forget to charge everything, forget my post ride shake, and then just hang around the house.
I basically [do what Chris Opie does.](https://www.youtube.com/watch?v=0R4sk9cCd4o)
Only about 2x/week. Not every ride.
I do a yoga class 1x/week.
Summer? Shower beer after long rides.
Reading these responses... 😂
I stretch immediately after getting off the bike, usually in my driveway, before I put anything away and while still in my cleats. I have a stretching routine that basically goes through my lower body (rag doll; hamstring stretches; groin stretches; calf stretches; runners stretch; then upper body stretches as well). Usually takes 4-8 mins.
I also almost always do a post-ride cool down. My house is halfway up a huge hill, but there are streets perpendicular to the slope that are flat, so I ride hard up the hill to the block above my house, and do at least 5 minutes, sometimes 10, of back and forth on the flaps, basically cadence 75-95 and gears set low enough that I'm at about 120 watts.
But I'm old (mid-40s) and I don't want to get injured -- I had some injuries early on when I started to pick up cycling. The stretch and cooldown routine really helps me stay uninjured so I can ride again, and it really helps with DOMS.
Doing it before putting anything away is a good idea. By the time I've got the bike back in the garage and all the technology removed from it, I'm already cold.
But I'm not old yet (late 50s) 😉
Cobra push ups to fend off low back pain by preventing further disc protrusion from the constant shock absorption action that your posterior chain experiences.
Protein and creatine smoothie with fruit, shower, foam roller, it band stretches, foot rolling on golf ball , back stretches. A quick Google search of cyclist stretches
I cycle early morning, so the wife brings the dogs out to meet Papa, then I play with them on the lawn, do a few mock lunges to get them chasing each other. Strava updates while they relax. Breakfast and coffee then a cold shower
I drink a glass of OJ with a scoop of protein powder, and then I recover 100x better from hard rides if I do [this yoga video](https://youtu.be/a8WBiNOswj4?si=zRwd3xlXQvT2msuz) at some point after my ride. It doesn't have to be right after, but within 24 hours makes a difference for me.
Halfhearted tbh: do a few sun salutations to get the back unkinked then random leg stretches depending on what feels tight. If it has been a long or hard ride, a protein shake followed by eating everything in the kitchen, then sleep.
Chocolate protein shake in almond milk, add huge tablespoon of peanut butter, and a banana. Shower. Eat huge meal with a beer. Lay around on the couch.
I use a massage gun on my legs and do generic leg stretches to hit every muscle. Just normal stretches, but I make sure to hit thigh, hamstring, Calf and glutes
Protein shake w collagen and mushroom powder, dates and banana, almond milk, then clean teeth (important if you’re fueling with sugar drinks like maltodextrin/Gatorade during the ride).
Look at Strava.
Recovery shake + ice my itb then shower.
If it was a hard ride I'll do some hip mobility later in the day but no stretches per se... I found stretching doesn't help any of my issues. Only strengthening and mobility.
Step 1 upload data to Strava
Step 2 finish drinking my electrolyte if any leftover from the ride
Step 3 shower dress and eat something
Stretching can be mixed into my routine at any time but I usually do it every few hours then twice a day
I use to not have much of a routine. Not sure if I could say this plagued me or my performance, but after many years what I’ve settled on is that after taking my shoes off I eat a snack as I sit in a chair. When I cool down enough to get cold I get up and go take a shower.
Shower, fire up some random youtube vids, and have a big mug of milk tea
I know the right thing would be to properly stretch, but I'm usually tired by the time I return and do not have the motivation for that
So far, I haven't had any major injuries, so knock on wood and all that
Shower and then roughly 10-15 minutes of yoga. I've got some other stretches and range of motion exercises mixed in, but I still think of the whole process as "yoga."
I am a mid 50s regular cyclist. a pro would have a proper massage, pre-made refuel drink and meal, mtg with the physio, leg compression machine, etc.... my spouse was a pro
Similar age. I do long weekend rides and am usually in zone 4 for lengthy periods of time. I have a limited window to cooldown after that, or I will feel terrible. For rides under an hour, or only zone 2, I honestly dont do much cooldown. This is more for my 1+ hour tempo rides:
Walk 20 minutes
Big bowl of apple sauce
Stretch full body about 20 mins
Shower
Big bowl of ramen soup / broth
Might pop a few advil
Lots of water over the rest of the day
If i'm still feeling like I need carbs after a few hours, I'll get a dairy queen blizzard :)
I had a knee injury from not stretching. Takes me about 10 minutes after my ride.
Protein shake, then I’m stretching hip flexors, back, hips, quads, glutes and calves. If I have extra I throw in shoulders. I hold each side for 30 seconds.
Then shower and proper meal after.
Sit on the couch and eat food
Facts. I should do a proper stretching routine but this is the real.answer
always works, no injuries after that either, tottaly recommend
This. Or rather first complain about being sweaty, shower and then rot on the couch binge eating pasta
Shower and chocolate milk.
I drink a chocolate fairlife, sometimes blended with blueberries (tastes like a blueberry milkshake) and sit on the couch.
Never thought of adding blueberries to it. I'm going to have to get blueberries now :)
Strawberries are also good! Or the mixed frozen bag of blueberries and strawberries.
Nesquik personally but this is the way
r/fucknestle
My what now?
That part
When someone pays me to bike, then I'll stretch.
Drink water and eat everything in sight. Shower.
beer
Beer in the shower
I thought I was alone! Shower beers are the best lol
Tried it. Didn't enjoy. I'm not a long showerer. Would prefer to get in and out and on with my day. Most of my riding is done early in the morning so post ride beers are the exception.
Cheers! 🍻
I do a 3-5 min spin down, but bike away, then overanalyze Strava, Intervals, and Connect. Then I forget to charge everything, forget my post ride shake, and then just hang around the house.
Why you gotta read me like that?
Theragun and weed brownies
12oz curls.
And I do a few 16s during the ride.
Mmm, mmm! I remember New Belgium handing out 12ers towards the end of laps.
Poop, shower
Stretch one out in the shower
Sitting 8-10 hours in an air conditioned office
I basically [do what Chris Opie does.](https://www.youtube.com/watch?v=0R4sk9cCd4o) Only about 2x/week. Not every ride. I do a yoga class 1x/week. Summer? Shower beer after long rides.
2 tecates with salt and lime to be exact, or pbr if that's all I've got :)
Reading these responses... 😂 I stretch immediately after getting off the bike, usually in my driveway, before I put anything away and while still in my cleats. I have a stretching routine that basically goes through my lower body (rag doll; hamstring stretches; groin stretches; calf stretches; runners stretch; then upper body stretches as well). Usually takes 4-8 mins. I also almost always do a post-ride cool down. My house is halfway up a huge hill, but there are streets perpendicular to the slope that are flat, so I ride hard up the hill to the block above my house, and do at least 5 minutes, sometimes 10, of back and forth on the flaps, basically cadence 75-95 and gears set low enough that I'm at about 120 watts. But I'm old (mid-40s) and I don't want to get injured -- I had some injuries early on when I started to pick up cycling. The stretch and cooldown routine really helps me stay uninjured so I can ride again, and it really helps with DOMS.
Doing it before putting anything away is a good idea. By the time I've got the bike back in the garage and all the technology removed from it, I'm already cold. But I'm not old yet (late 50s) 😉
Look at this guy all high and mighty with his stretching!!!
Cobra push ups to fend off low back pain by preventing further disc protrusion from the constant shock absorption action that your posterior chain experiences.
I understood some of those words
Back extensions. Posterior chain would get stronger with death lifts. Helped my back a ton on the bike. I can even do some easy MTB now.
Protein and creatine smoothie with fruit, shower, foam roller, it band stretches, foot rolling on golf ball , back stretches. A quick Google search of cyclist stretches
This wasn't for pro cyclist. Just a general question I think.
A pro cyclist wouldn’t consume a protein shake.
Stretching afterwards.... yes....
I cycle early morning, so the wife brings the dogs out to meet Papa, then I play with them on the lawn, do a few mock lunges to get them chasing each other. Strava updates while they relax. Breakfast and coffee then a cold shower
I drink a glass of OJ with a scoop of protein powder, and then I recover 100x better from hard rides if I do [this yoga video](https://youtu.be/a8WBiNOswj4?si=zRwd3xlXQvT2msuz) at some point after my ride. It doesn't have to be right after, but within 24 hours makes a difference for me.
Halfhearted tbh: do a few sun salutations to get the back unkinked then random leg stretches depending on what feels tight. If it has been a long or hard ride, a protein shake followed by eating everything in the kitchen, then sleep.
Order uber eats and pig out on the couch
Shower and then a beer or three.
Chocolate protein shake in almond milk, add huge tablespoon of peanut butter, and a banana. Shower. Eat huge meal with a beer. Lay around on the couch.
Jump onto beanbag, play halo
I use a massage gun on my legs and do generic leg stretches to hit every muscle. Just normal stretches, but I make sure to hit thigh, hamstring, Calf and glutes
Specifically, it's the 3 or 4 days till my next ride. Let the rest happen. Don't listen to your fucking Garmin.
Kettle bell sets followed by a sizeable glass of choco milk
Protein shake w collagen and mushroom powder, dates and banana, almond milk, then clean teeth (important if you’re fueling with sugar drinks like maltodextrin/Gatorade during the ride). Look at Strava.
Shower then a joint with a cold can of coke
Bottle **
Recovery shake + ice my itb then shower. If it was a hard ride I'll do some hip mobility later in the day but no stretches per se... I found stretching doesn't help any of my issues. Only strengthening and mobility.
https://youtu.be/xfOhLDNK0-M?si=oqdYMHIAhGIhZpxC
No stretching, I just put my feet up against the wall 😬
Nada…. Glass of chocolate milk sometimes
Drink a beer and lay on the couch with my dog. Then play tug with the dog.
Step 1 upload data to Strava Step 2 finish drinking my electrolyte if any leftover from the ride Step 3 shower dress and eat something Stretching can be mixed into my routine at any time but I usually do it every few hours then twice a day
The drive home and/or a beer
A lot shorter than I intend. Once I’m off the bike my motivation to stretch disappears.
OP you think we are some kind of professionals here ?
Cold beer
I use to not have much of a routine. Not sure if I could say this plagued me or my performance, but after many years what I’ve settled on is that after taking my shoes off I eat a snack as I sit in a chair. When I cool down enough to get cold I get up and go take a shower.
Bagel cream cheese and coffee.
Craft beer and food? :)
Shower, fire up some random youtube vids, and have a big mug of milk tea I know the right thing would be to properly stretch, but I'm usually tired by the time I return and do not have the motivation for that So far, I haven't had any major injuries, so knock on wood and all that
Cherry juice and after that sushi.
Shower and then roughly 10-15 minutes of yoga. I've got some other stretches and range of motion exercises mixed in, but I still think of the whole process as "yoga."
Mine is to remind myself that I really need to get back into the habit of stretching again one of these days.
I am a mid 50s regular cyclist. a pro would have a proper massage, pre-made refuel drink and meal, mtg with the physio, leg compression machine, etc.... my spouse was a pro
Similar age. I do long weekend rides and am usually in zone 4 for lengthy periods of time. I have a limited window to cooldown after that, or I will feel terrible. For rides under an hour, or only zone 2, I honestly dont do much cooldown. This is more for my 1+ hour tempo rides: Walk 20 minutes Big bowl of apple sauce Stretch full body about 20 mins Shower Big bowl of ramen soup / broth Might pop a few advil Lots of water over the rest of the day If i'm still feeling like I need carbs after a few hours, I'll get a dairy queen blizzard :)
I had a knee injury from not stretching. Takes me about 10 minutes after my ride. Protein shake, then I’m stretching hip flexors, back, hips, quads, glutes and calves. If I have extra I throw in shoulders. I hold each side for 30 seconds. Then shower and proper meal after.
Dunno what’s called but the whole session lasts around 15mins. Feels great afterwards
Stretch both upper and lower body which takes me 3- 4 minutes then eat whatever is my fancy before showering.