Pre-/Post-Ride routine?

[Avg_Joe]

I was hoping to get a sense of what routines people go through either/both pre-ride or post-ride. By this, I mean any exercises, stretching, whatever you do to prep or recover.

For context, my weekday rides are 13-15 miles, try to keep a pace of 75rpm. I make it a point to get a workout, primarily ride in lowest assist (around 97% of my ride), bike does not have a throttle.

I had a good discussion with my Dr about this. Prior to riding, I just make sure I'm loose, had some food within the past couple of hours, and start off easy. 1st half-mile is relatively flat, easy pedaling around 65rpm, then I have a small hill to ascend that gets the heart beating - then the ride really begins.

Dr says post-ride should be around 20 minutes of stretching. I admittedly have not been good about this and I think I might be paying for it now, so I'll be diligent about doing many minutes of stretching the legs and back.

Curious what others do...

 

[Gordon71]

Other than checking the bike for tire pressure, brakes, etc. I don't do anything. My rides are roughly 20 miles.

 

[m@Robertson]

I do nothing routine. My rides are integrated into my day so I may go across town to storage, get off the bike and sit at my workbench and poke at a project. I'll be there for a couple-three hours and ride back home (14.5 mi each way for that one). I have to go to the bank and make a deposit during the workday today. I think that'll be about 10 miles round trip. Sitting at desk, then on the bike then sitting at the desk again for the rest of the day, until I go to Costco after work to pick up a prescription and do some shopping. That will be about 10 miles each way. When I get home I'll unload the bike, make dinner and kick back.

Not trying to make light of your question. Just wanted to point out a physical pre- and post- routine isn't necessary, absent a specific physical need to overcome an infirmity of some sort. Its most important to make time for the ride itself, and if the need for a pre- and post- is factored in... thats an even bigger time commitment; maybe too big some days. For me the key to a successful ride never-skip-it strategy is to intermingle the ride with my normal daily needs. That way I am not making time for a ride. I am just riding as a part of daily life.

 

[indianajo]

Before a 8 mile ride, I only dress in long sleeves & pants, shoes, helmet with chin guard, poly gloves, green vest, clip on pants to keep cuff out of chain.
Before 2 block grocery/bank/sundries run I can do it in sandals, skip the vest gloves and use a CPC half helmet since I will be below 5 mph.
Before 27 miles commute to summer camp I stretch both posterior flexors by kneeling on one knee while foot is flat on other leg, the one being stretched. Then I touch the ground with hands once with feet together and knees straight. I squeeze the two tires to make sure they are up.
After ride I unload supplies, groceries, whatever I bought, needs put away or recycled. Then I put bike in garage, or lock to a post in yard if I'm going out again or charging the battery.
I'm age 72.

 

[Avg_Joe]

Not trying to make light of your question. Just wanted to point out a physical pre- and post- routine isn't necessary, absent a specific physical need to overcome an infirmity of some sort. Its most important to make time for the ride itself, and if the need for a pre- and post- is factored in... thats an even bigger time commitment; maybe too big some days. For me the key to a successful ride never-skip-it strategy is to intermingle the ride with my normal daily needs. That way I am not making time for a ride. I am just riding as a part of daily life.

Regarding "isn't necessary" - my legs would disagree with you. And no infirmities here (yet). Wish I could incorporate riding as part of my day, alas, IT worker, desk-bound, yada yada.

Guess regarding conditioning, I'm not. Thankfully all my joints feel fine, leg muscles are a different story.

 

[AHicks]

Regarding "isn't necessary" - my legs would disagree with you. And no infirmities here (yet). Wish I could incorporate riding as part of my day, alas, IT worker, desk-bound, yada yada.

Guess regarding conditioning, I'm not. Thankfully all my joints feel fine, leg muscles are a different story.

Re: IT worker. Retiring after 25 years or so in IT just about did me in. Really glad I was able to get out early (at 60 years old). In hindsight, that early retirement along with staying active on weekends and after work while I was working is the only reason I'm still around 12 years later.....

Some others I knew we not as lucky! -Al

 

[Stefan Mikes]

Joe,

Let me only tell you about my preparations before any demanding ride, such as Metric Century+ on a fast gravel group ride:

• The evening before, I eat a big nourishing meal
• The morning, another big nourishing breakfast long prior to the ride
• Taking a shower, putting the right clothes on
• Later, setting the pressure in the tyres of the chosen e-bike
• Lubing the chain
• Installing the battery and the pannier (packing is the terrible thing)
• Setting up the electronics and choosing the route on my GPS bike computer
• Riding on!

Post ride:

• Putting the e-bike batteries on the charge
• Recharging the GPS bike computer
• Recharging my phone
• Recharging my power-bank
• Taking the cycling clothes off
• Taking a shower
• Falling asleep

As you could have noticed, no physical exercise involved, haha!

 

[JedidiahStolzfus]

I go out, plug in my battery and turn it on. Turn on the bike and headlight. Turn on the GPS and GoPro and ride.

 

[Tars Tarkas]

I don't do anything special before or after I ride. Unless I'm going to be riding for 3+ hours I don't take anything to drink (unless I have an unfinished Mountain Dew I might bring along. People are different though. Go with what your doctor recommends.

TT

 

[PSm]

I was hoping to get a sense of what routines people go through either/both pre-ride or post-ride. By this, I mean any exercises, stretching, whatever you do to prep or recover.

For context, my weekday rides are 13-15 miles, try to keep a pace of 75rpm. I make it a point to get a workout, primarily ride in lowest assist (around 97% of my ride), bike does not have a throttle.

I had a good discussion with my Dr about this. Prior to riding, I just make sure I'm loose, had some food within the past couple of hours, and start off easy. 1st half-mile is relatively flat, easy pedaling around 65rpm, then I have a small hill to ascend that gets the heart beating - then the ride really begins.

Dr says post-ride should be around 20 minutes of stretching. I admittedly have not been good about this and I think I might be paying for it now, so I'll be diligent about doing many minutes of stretching the legs and back.

Curious what others do...

Less than hour ride:
- no exercise prep or stretching before and nothing after

Intense ride, and or more than one hour:
- post ride, lay down on floor, with legs up against the wall for 15 minutes or more

Almost every ride, except short ones:
- banana and or light breakfast, and coffee, one hour before ride
- bathroom stop just before ride
- start ride slowly, and then build speed and intensity
- 16 oz water every 1-2 hours
- gel packages every 45 minutes or so
- snack bars every hour or so
- near end of ride, ride more gently and or use more assist, to ease back down and bring heartbeat down
- banana, orange, electrolytes, AFTER ride
- protein (steak, chicken, tofu, etc) that evening and or next day

Found no need for pre or post ride stretching.

Most important is proper nutrition and hydration during ride! Especially for rides of 40 miles +, or for 2-3 hours+

I used to “bonk” and cramp up on 60-90 mile rides, and be in decent pain … but after properly eating and drinking, I’m more just exhausted (rather than in intense pain)!

Can be DIFFERENT for everyone or for different conditions, depending on age, fitness level, bike, intensity, level of assist, etc. If I use high assist, I can ride 1-2 hours with no water, food or prep… but, I prefer an intense, low assist workout, building strength, avg heart rate typically 140 BPM, interval training, all out sprints, high speed runs, hill climbs, sweating like a pig… so food and water is critical.

 

[Stefan Mikes]

so food and water is critical.

Water is certainly important.
With a full power e-bike, the rider burns less calories than the traditional cyclist so bonking because of hunger (especially for a heavy rider) is less probable. Just saying.

 

[mojoe]

Other than taking water and snacks, I don't do anything special beforehand. I use the lowest assist most of the time, and bump it up on hills. Lately, I've been doing 30-40 mile rides most days, so when I get home, I am thirsty and hungry. After a meal, I may take a short nap.

I wish I could have retired at 60

 

[PSm]

Other than taking water and snacks, I don't do anything special beforehand. I use the lowest assist most of the time, and bump it up on hills. Lately, I've been doing 30-40 mile rides most days, so when I get home, I am thirsty and hungry. After a meal, I may take a short nap.

I wish I could have retired at 60

If you’re VERY thirsty and hungry, you might not be having enough during your ride. I found that I was losing several lbs after a ride, but this changed after better hydration and nutrition during. For me, huge difference. And I also use low or no assist most of the time, so usually a serious workout.

 

[mojoe]

I'm not overly thirsty/hungry afterwards. Although I take more than enough water, I try not to drink as much as I want. Finding a public toilet isn't easy. When I ride around town, I plan my rides to hit the few parks that have a porta-john. This isn't much of a problem when I go hiking. There is always a tree nearby As for weight, I'd like to lose 5-10 lbs.

 

[PSm]

I'm not overly thirsty/hungry afterwards. Although I take more than enough water, I try not to drink as much as I want. Finding a public toilet isn't easy. When I ride around town, I plan my rides to hit the few parks that have a porta-john. This isn't much of a problem when I go hiking. There is always a tree nearby As for weight, I'd like to lose 5-10 lbs.

Forcing myself to use the bathroom, as the absolute last thing I do before heading out the door, is my #1 priority

 

[Avg_Joe]

So yeah, I'm a dork. Doing some comparing of my ride stats, the days I had back pain correspond to prolonged periods of high-rpm pedaling. Since I've gotten better at keeping my rpm in or near the sweet spot, no back pain, minimal stretching post-ride, all good!

 

[Djangodog]

So yeah, I'm a dork. Doing some comparing of my ride stats, the days I had back pain correspond to prolonged periods of high-rpm pedaling. Since I've gotten better at keeping my rpm in or near the sweet spot, no back pain, minimal stretching post-ride, all good!

Everyone needs to do what works for them.

Post ride, I stretch and inspect the bike, (mostly tires and brakes along with a visual once over and a check of the battery level). My post ride stretch takes about five minutes. I would rather find a problem post ride and address it then, than find it when I am getting ready to ride.

Pre ride, I check tire pressure and brake function, and stretch if I feel stiff.

A warm up and cool down are probably more important to me than stretching, but I feel that stretching is still important. Starting and ending a ride easy along with stretching helps you to avoid injury.

Sunday evening, the bikes go into the work stand for inspection, lubrication and any adjustments and the Garmins get charged.

 

[Avg_Joe]

Everyone needs to do what works for them.

Post ride, I stretch and inspect the bike, (mostly tires and brakes along with a visual once over and a check of the battery level). My post ride stretch takes about five minutes. I would rather find a problem post ride and address it then, than find it when I am getting ready to ride.

Pre ride, I check tire pressure and brake function, and stretch if I feel stiff.

A warm up and cool down are probably more important to me than stretching, but I feel that stretching is still important. Starting and ending a ride easy along with stretching helps you to avoid injury.

Sunday evening, the bikes go into the work stand for inspection, lubrication and any adjustments and the Garmins get charged.

This has become my routine pretty much! I always wipe down the bike and give it the once-over after every ride, and a more thorough deep-dive weekly. Just happy to have discovered the reason I was experiencing some back pain, but now I can ride and ride, chill a little post-ride while tidying up, stretch a few minutes, and be good to go!

 

[scottsdalecommuter]

After a few years of commuting on regular and ebikes the only major routine change I have made is shifting down one gear for the first 10 minutes or so of the ride to let my legs warm up with a little higher cadence. I found my knees liked that and I was less sore.

 

[fooferdoggie]

I don't do much checking I can hear and feel if there are issues. tubeless ties re still a bit unknown so I check the pressure every day.
I check to see how many calories I burned how many watts I averaged and my heart rate average.