General Discussion Triathlon Talk » How much cooldown/stretching do you do? Rss Feed  
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2013-04-08 3:25 PM

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Subject: How much cooldown/stretching do you do?

So how much time do you spend cooling down and /or stretching after your swim, bike or run?

Do you cool down AND stretch after each of these EVERY time?

I believe best case scenario is to cool down and stretch each time and if I had unlimited time this is probably what I would do- but honestly if I jump on my bike after work or go for a run by the time I get home I need to start supper or do one of 95 other things.

 I do 90% of my running/biking outside- I live 1/2 mile down a dirt road and usually walk it home when I am done with my run or bike. So does that count as a stretch?(I'm doing sprint level work- not IM

I also get a 30-60 minute stretch/ flexibility WO in once a week on my rest day.

Am I asking for trouble with my legs??

AND do you stretch after your swim?

 



2013-04-08 3:31 PM
in reply to: #4691966

Subject: RE: How much cooldown/stretching do you do?
I try to cool down and stretch or foam roll after harder workouts, but rarely do on recovery days. I also do a day of just strength and flexibility during the off season / slow season.
2013-04-08 3:34 PM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?
I don't do anything when I'm done with my training. If I have more time, I'll train longer instead.
2013-04-08 3:58 PM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?
Swim I usually do a couple of laps at the end easy breath stroke, Bike on the trainer I usually do 5 min warm up and a couple of minutes of free spining  at the end, on a outdoor ride I will do a couple of easy minutes before getting off the bike unless I am bricking it I live on a circle cul deusak so I usually just peddle easy around the circle in front of the house,  Run I usually  do a 5 to 8 minute minute stretch depending on how tight I feel followed by a 3 or 4 minute walkout.

Edited by RRH_88 2013-04-08 4:00 PM
2013-04-08 4:00 PM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?

I've pretty much eliminated cool down after a swim or bike as I just never really noticed much difference and is not a great use of my limited time.

I have increased my cool down after running which is something that I have found to be very beneficial.  I plan my route so that I end about a half mile from home and walk to cool down.  Sometimes I'll even do a few stretches. 

2013-04-08 4:10 PM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?

Swim: I like to end my workout with some under water set, usually 8x25, it really relaxes me. 

Bike: On the trainer 10min easy spin on gearing down. 

Run: Run/walk home from the park, 8 min. 

I usually don't stretch after the workout, running in the cold I care more about getting a hot shower. I don't feel the need after swimming.

Once a week or so I do a pilates/core strength workout and end it with 20min. stretching the whole body through.



2013-04-08 5:22 PM
in reply to: #4691980

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Subject: RE: How much cooldown/stretching do you do?

MonkeyClaw - 2013-04-08 1:34 PM I don't do anything when I'm done with my training. If I have more time, I'll train longer instead.

Yup...I want to get faster...not stretchy.

2013-04-08 5:34 PM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?
I stretch after every workout.  If you lose flexibility, you lose speed.  
2013-04-08 5:44 PM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?
I'll cool down for a mile or two after a hard run workout like a track day.  If I'm pushing it hard on the bike for more than an hour and a half I might soft pedal it the last mile home.  
2013-04-08 5:48 PM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?
I've been bad about it lately, but I usually at least get a full body stretch in if I have time. Lately I'm practically riding my bike onto the rack, and jumping out of the water or off the road into my car.
2013-04-08 5:58 PM
in reply to: #4692143

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Subject: RE: How much cooldown/stretching do you do?

b2run - 2013-04-08 3:34 PM I stretch after every workout.  If you lose flexibility, you lose speed.  

What exactly about swim bike or run requires flexibility beyond normal range of motion?



2013-04-09 4:41 AM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?

Swim: I usually finish a workout with 100-200m easy, sometimes 300m. If it's been a mostly freestyle workout, I often do an IM (all the strokes) but use fins for the fly, just to stretch out. I usually don't stretch, as I almost never feel tight during/after swimming.

Bike: I finish long rides with an easy 15 minutes (home from industrial park where I train) and shorter ones with 5-10 minutes of easy spinning on trainer or stationary. Then some quick stretches--back, hamstrings, quads, calves--what usually tightens up afterward. Maybe 5-10 minutes max.

Run: Usually finish with about five minutes of walking. For speedwork (usually fartlek or tempo) the last 5-10 minutes or sometimes more is easy running. Then I walk a few minutes back home. Same 5-10 minutes of stretching as above.

I have issues with chronically tight glutes and hamstrings; occasionally my achilles will register complaints, too. It really helps to do some stretching out AFTER bike/run. By contrast, my upper body's really flexible, so I don't find stretching to be very useful.

2013-04-09 4:50 AM
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Subject: RE: How much cooldown/stretching do you do?

There are those who swear by stretching, and those who think it is a waste of time and can lead to injury.  Based on my n=1 experience, I go with the former:

Swim:  easy 200, maybe mix the strokes a bit...sometimes reinforcing something I'm working on that day

Bike:  trainer 5-10 min CD as per workout dictates, outdoors maybe like 5 minutes spinning down before I finish

Run:  5 min walk outdoors or on tready

For every leg workout, I finish with about 5-7 minutes of stretching and the foam roller.

2013-04-09 7:03 AM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?

I think the amount of stretching needed varies with age. In my 20s, I rarely stretched. Now I need to stretch to avoid injury, especially from running.

Also have started stretching after swimming as a prehab, which hardly anyone does. Given the number of repetitive stress injuries from swimming, you'd think more people would stretch.

2013-04-09 7:39 AM
in reply to: #4691966

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Subject: RE: How much cooldown/stretching do you do?

Thanks for all the input everyone! 

So by all of the comments I think I need to listen to my body as the need to stretch seems to be individual. 

For me- I think my 1/2 mile walk is good enough for a cool down. 

As far as stretching after run/bike I think I need to hit my calves (have had PF in past, do not want again) and my quads and hamstrings- I might spend 3-5 minutes on all three and then do a longer once a week.

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