IMPORTANCE OF STRETCHING :
• Stretching your muscles help prevent injury and improve flexibility. Stretching before your warm-up and after cool down works wonders for the body.
• Stretching is a very essential and important component of a training program as a cyclist. When you incorporate it into your training routine it helps reduce the chances of injury, increases performance, improves your range of motion and helps to benefit your overall fitness levels. It is best advised to stretch before you warm up and after you cool down. Try to hold a stretch for 30-60 seconds and then do 3 repetitions for each stretch.
• It is of two types: static and dynamic. Static stretching is a type of constant and slow stretch where the end position is held for 30 to 60 seconds. It includes elongation and relaxation of the muscle. Dynamic stretching is a type of stretching which involves actively moving a joint through the full range of motion.
Importance of resting :
• Focus on recovery: Rest properly as it helps you to get the most out of your training and prevents injury. Incomplete recovery leads to lethargy, tiredness that impacts your overall performance. Insufficient recovery can lead to muscle tiredness, poor appetite, an increase in resting heart rate, inability to sleep, etc. If you feel too tired it means that you need to reduce your training load and focus on resting and recovering to reach your optimum levels.
• Always remember to listen to your body and don’t focus too much on the phrase “no pain no gain.“ If you push yourself too much to a point of pain then your training might have some damaging effects and lead to severe injuries.
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