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When: After a warmup or post workoutSets and Reps: Perform this set 3-5 times, 10-30 seconds hold time per stretch
Pre-Ride Bike Stretches
When: Before your ride, on the bike.Sets and Reps: Perform this set 1 time, 5-20 seconds hold time per stretch.
Post-Ride Bike Stretches
When: After your ride, off the bike.Sets and Reps: Perform this set 1-3 times, 10-30 seconds hold time per stretch.
When: During or after your run.Sets and Reps: Perform this set 1-3 times, 10-15 seconds hold time per stretch.
* You never want to stretch with pain. If you are experiencing pain, stop the stretch or do not 'reach' as far - back off. Ideally you want to feel a gentle pulling without pain.
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