Quote Originally Posted by dan_geoghegan
STRETCH!
Before every long ride stretch your hamstrings, glutes, quads and your thoracolumbar facia. In English that's the back of your legs, your ass, the top of your legs and your lower back.

Hamstrings: Toe touches

Glutes: Sit on the floor, legs out straight. Cross your right leg over the left. Right foot flat to the floor, knee bent. Twist to the right and hook your left elbow onto the outside of your right knee. Push against the knee to stretch. Repeat the same with the left leg.

Quads: Stand on one leg. Pull the heal of the othe leg back and towards your bottom. Push forward with the knee to maximise the stretch.

Thorahirdsfaciaboard: Lie on your back, legs raised and bent at 90 degrees so that the thighs point up and the lower leg is parallel to the floor. Twist at the hips and lower the legs from left to right.

Do this before you set off and your aching days will soon be a distant memory.
Oh hunny, if only! ;D

Touch Toes = I havent touched my toes in 25 years ;D I am literally held together with titanium plates, rods, bolts and screws following a major horse riding accident - I can just about reach my knees on a good day :

Glutes, sit on the floor and ... = Lets stop right there - I would need to warm up to sit on the floor and it would take me half an hour to get down there and half an hour to get back up again

Quads = Im not even going to try and get out of that one, just no, it aint ever gonna happen ;D ;D ;D