Fruits and Vegetables

Post Workout Routine


Post workout routine – now it’s time to stretch!


Over the last few weeks we discussed activation exercises and myofascial release (foam rolling) to prepare for the workout. Hopefully you’ve been able to incorporate both into your pre-workout routine and that you are feeling that it helps your performance during the workouts.


After the workout session, while the muscles are still warm, incorporate stretching that targets glutes, quads, hamstrings, hip flexors, calves and lower back. These are all detailed in the infographics below. It is definitely OK to add additional stretches.


How to stretch: Ease into the stretch. Go to the point of tension and then hold. The stretch shouldn’t cause intense pain. After easing into the stretch and pausing, you might be able to stretch a bit farther. Absolutely do not do ballistic stretching where you repeatedly bounce. Hold the stretch for 30 seconds and then repeat one or two times. Consistent stretching after workouts will lead to increased flexibility.








We are Coach Al and Trish. Our goal is to share good nutrition and help support healthy lifestyles while keeping it real and simple because we all have busy lives. Nothing fancy, just real food for real life and cycling encouragement for a balanced, healthy lifestyle. Please leave a comment or question! Happy eating and cycling!


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