Isometric Exercises on long rides

[Roadster Renovations]

One thread I have never found here is about ways to keep from getting stiff on long rides. I noticed a ham string issue on a 2 day 1,000 miles ride a couple of weeks ago. Never had problems like that when I rode several decades ago, but I realized that old age is going to require me to do some modifications. First thing we did is stop and stretch every 100 miles. Doesn't take that long and it is a much more comfortable ride. I also use isometric tension (one muscle against the other). I will alternate legs and start by pressing my foot to the floorboard slightly (so it won't move) then try to move it backwards. This tenses the muscles and tendons in the back of the leg. I will hold it to a ten count, then do the other leg. The next one is essentially the same except I try to push my leg away from me. This tenses the front of the leg. I also will try to squeeze my legs together, which is good for the lower back and inner thigh. Arching the back and tensing helps also. Raising the shoulders and hold for a a 10 count also helps. You can do each shoulder together or separately. I also will change the position of my feet quite often. These are some of the things this old feller (almost 60) does to stay limber while riding.
What do the rest of you do?

 

[Dragonrider]

What you do, plus kegels and stomach crunches.... to a count of 15

 

[Bob Denman]

I'll stand up on the bike, and shake my legs out a bit.
think of the Hokey-Pokey, at high speed...

 

[robmorg]

That's what it's all about...

 

[Chupaca]

Helps..!!

have done this for years. Tense and release as many as I can. Helps shoulders, arms, legs, hands etc. But the hundred mile breaks realky help. I just finished a1,800+ mile trip. 770+ miles each way and pushed to 180 berwen breaks and could really feel it...:thumbup:

 

[NautiBrit]

I find doing leg presses, barely lifting my arse off the seat and taking the strain on my thighs and calves, to be very beneficial. I started holding the position for about 60 seconds and am now up to 120 seconds. Don't use your arms to take the weight, only for balance. I also find stopping and not only stretching but walking or running very helpful. I regularly put in 500 and 600 mile days and am in my 60's.

 

[garb55]

I stop at every bar along the way
Don't feel anything :yes:

Ok before you guys start " I'm just kidding"

 

[garb55]

I stop at every bar along the way
Don't feel anything :yes:

Ok before you guys start " I'm just kidding"

Maybe :joke:

 

[Bob Denman]

:thumbup: :cheers:

 

[oldguyinTX]

I'll stand up on the bike, and shake my legs out a bit.
think of the Hokey-Pokey, at high speed...

:agree: I sometimes stand up as well. makes the missus nervous, but she is getting used to it.

 

[wyliec]

I stop at every bar along the way
Don't feel anything :yes:

Ok before you guys start " I'm just kidding"

Maybe :joke:

Actually, your way is the best. To get from your spyder to the bar requires dynamic stretching, which is much better than static stretching, if you are continuing your ride.:thumbup:

 

[oldgoat]

Thanks for the tips Doc.

I don't have the strength in my legs to stand up off the seat as some have suggested but I will try your isometric ones.

I tend to just grit my teeth & bear the discomfort most of the time & wish for a speedy return home or arrival at destination.