Do the stretching at least five days per week. Make time for stretching before or after riding your bicycle, convince yourself to look forward to it and make it fun!

Ian Jackson's Zooming CD utilizes a specific breathing technique critical for activating the parasympathetic nervous system. Activation promotes a relaxed muscle release and blood flow, thus greatly improving the quality of the stretching. The technique will also add a surprisingly pleasant sensation to your stretching.

#1 Trapezius/sub occipitals.
Our objective is to balance and strengthen the posterior, thoracic muscles such as the traps, levator scapulae and rhomboids to increase the biomechanical efficiency and aerodynamics of the ultra cyclist. Tuck the chin, find the bony lump at the base of the skull, and pull gently to the side. After several seconds, decrease the pull, and lift the opposite shoulder. Repeat 8-10 times for both sides before riding. An excellent companion stretch is to hang from a chin up bar, both over and underhanded for 15-30 seconds for each grip.

#2 Foam Roller across spine.
Stretching to flex the spine, open up the intercostal muscles of the chest, and help avoid stooped posture from long hours riding the bicyle. Work the roll from T4-T12, spending 10-15 seconds per five sections of the spine. When finished roll off the side and avoid doing a crunch.

The other four stretching exercises are performed lying on the back.

#3 Tight External Hip Rotators.
Their reduced range of motion is one of the main culprits for splayed knees while cycling and a loss of power in the most powerful arc of the pedaling stroke. Splayed knees also create poor aerodynamics and a decrease in stability while cycling, especially on descents.

While on back, bend the knee and use a strap or rope to pull the foot across the body with the upper leg at 90 degrees. Run the rope under the calf to support the knee. Do 8-10 reps, both sides, before the ride.

#4 I.T. bands.
With torso and lower body straight run the strap under the calf to support the joint. With the hips flat on the floor, bring the leg low across the body and keep the toes pointed at the ceiling. 8-10 reps, with a slow extended out-breath on each rep, both sides, before and after cycling.

#5 Bilateral piriformis stretch.
Bring the knees together very slightly with the feet as far apart as possible. This is a passive stretch held for 15-30 seconds before and after the ride.

#6 Tight Hamstrings.
When these guys are tight you will have a limited forward bend at the hip. The pelvis is pulled into a posterior tilt, thus countering your ability to flatten the back and sit low on the bicycle. Tight hamstrings also rob horsepower while cycling.

With a rolled up towel in the small of the back and the non-stretched foot straight against a wall. Anchor the strap around the ball of the foot and pull back 8-10 times with a slow extended out-breath on each rep, both sides before and after the ride.