Came across this video on youtube, titled “Stretching is making you slower: the science”
https://www.youtube.com/watch?v=x1wjkdGouMk
I’m curious to hear coaches and people with sports science backgrounds thoughts on this(and anyone else, of course!)
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For the most part, the video shows evidence thats been around for over a decade or more and is not necessarily popular knowledge. This video, however, is hardly a comprehensive review on the role flexibility training has on overall athletic performance (even in cycling). The video limits its focus on stretching with regard to:
pre-cycling stretching and performancepost-workout muscle soreness; which unless your completely inexperienced or out of shape for the first few weeks of a return to training has little to do with the low-impact, concentric-only nature of cycling.injury prevention: acute injury ok; chronic injuries, see low back pain on next pointlow back flexibility/pain and aggressive cycling position (notice how he kind of danced around hamstring flexibility, which is the actual the limiter of our positions and more behind the cause for Low Back Pain rather that low back extensor flexibility)
For that last point flexibility training is important, particularly in the hamstrings for cyclists if you want/have a more aggressive position and/or have LBP on or off the bike. Also, hip flexors can get very tight in cyclists (particularly the psoas), which in conjunction with “loose” hamstrings causing an imbalanced pelvis, can lead to low back pain. A balanced hip-down flexibility routine can in fact help that problem.
Indeed, most if not all of what he says is pretty much true, but listen to the circumstances he is offering. They are very specific. The title of the video was obviously made to get people to watch it, and it does control the facts and statistics to show what he’s trying to say, but it lacks the comprehension to provide a full picture with relation to your title “stretching not useful”. He doesn’t ever go over how to actually improve position, have more aggressive position, prevent back pain, etc., and mentions yoga as an afterthought and could have elaborated also on the counterpoints of possible benefits of other types of flexibility training or even eccentric weight training (a whole 'nother can of worms, but does has influences on flexibility).
The most important thing he said in the whole video was at the very end:
“If you enjoy stretching, do it. If you don’t enjoy stretching, then don’t do it. As long as you’re not stretching right before you ride, it’ll probably have very little effect on your cycling .”
I, personally, would still recommend even a light flexibility routine as a separate exercise routine. It may not help your cycling if you do it right before, but as a separate workout it will only help for the other 20-23 hours of the day you’re not on the bike, and may even improve life on the bike anyway.
I am sure a lot of people don’t but I agree with Sutto on most of his blogs… I get regular massages but never stretch and have had only a handful of niggle injuries over the years.
For the most part, the video shows evidence thats been around for over a decade or more and is not necessarily popular knowledge. This video, however, is hardly a comprehensive review on the role flexibility training has on overall athletic performance (even in cycling). The video limits its focus on stretching with regard to:
pre-cycling stretching and performancepost-workout muscle soreness; which unless your completely inexperienced or out of shape for the first few weeks of a return to training has little to do with the low-impact, concentric-only nature of cycling.injury prevention: acute injury ok; chronic injuries, see low back pain on next pointlow back flexibility/pain and aggressive cycling position (notice how he kind of danced around hamstring flexibility, which is the actual the limiter of our positions and more behind the cause for Low Back Pain rather that low back extensor flexibility)
For that last point flexibility training is important, particularly in the hamstrings for cyclists if you want/have a more aggressive position and/or have LBP on or off the bike. Also, hip flexors can get very tight in cyclists (particularly the psoas), which in conjunction with “loose” hamstrings causing an imbalanced pelvis, can lead to low back pain. A balanced hip-down flexibility routine can in fact help that problem.
Indeed, most if not all of what he says is pretty much true, but listen to the circumstances he is offering. They are very specific. The title of the video was obviously made to get people to watch it, and it does control the facts and statistics to show what he’s trying to say, but it lacks the comprehension to provide a full picture with relation to your title “stretching not useful”. He doesn’t ever go over how to actually improve position, have more aggressive position, prevent back pain, etc., and mentions yoga as an afterthought and could have elaborated also on the counterpoints of possible benefits of other types of flexibility training or even eccentric weight training (a whole 'nother can of worms, but does has influences on flexibility).
The most important thing he said in the whole video was at the very end:
“If you enjoy stretching, do it. If you don’t enjoy stretching, then don’t do it. As long as you’re not stretching right before you ride, it’ll probably have very little effect on your cycling .”
I, personally, would still recommend even a light flexibility routine as a separate exercise routine. It may not help your cycling if you do it right before, but as a separate workout it will only help for the other 20-23 hours of the day you’re not on the bike, and may even improve life on the bike anyway.
Very nice summary with accurate points! Really like the fact that you metion eccentric training. I think this is an often overlooked way of improving flexibility.
Re: Stretching
I invoke Arthur C Clarke’s Fourth Law: “For every expert there is an equal and opposite expert.”
I have gone back & forth on stretching; first I did it regularly, then not so much, now I’m on it again
Yoga, on the other hand is a way different story. I guess you could say I do something very much like Yoga … well, it’s* like* Yoga in a way that Scrambled Eggs are like *Crème Brûlée *
As a Surfer, I should like Yoga … I mean it’s all about Balance and slowness and Calm and so on; which is kinda how I am, really … but once I get in a class or whatever and I try it … I’m all like: “Okay, I can touch my toes. Great! Can we move on here? I haven’t got all day! What’s next?* Move it people*!”
Just wondering if you have a light flexibility routine program that you can share? Thanks.
Years ago I developed a condition that prevented me from finishing any race longer than a 1/2 marathon. In fact I DNFed a few of them. I would get sharp pain in the back of both knees every run. I went to a PT who dx’ed tight hamstrings and recommended a daily stretching routine (the door frame stretch). Since that day I’ve done innumerable 1/2 IMs, IMs, marathons and ultramarathons, all with no knee pain issues. Does stretching work? It does for me.
Years ago I developed a condition that prevented me from finishing any race longer than a 1/2 marathon. In fact I DNFed a few of them. I would get sharp pain in the back of both knees every run. I went to a PT who dx’ed tight hamstrings and recommended a daily stretching routine (the door frame stretch). Since that day I’ve done innumerable 1/2 IMs, IMs, marathons and ultramarathons, all with no knee pain issues. Does stretching work? It does for me.
I had a very similar experience with repeated injury sans stretching and once I started stretching my calves all was good again.
no sports scientist here, just an average guy.
if i train, i must stretch. muscles will pull on joints giving pain in my knees, and my left hamstring will get to the point where it is painful. stretching regularly (once a day) will make all these little problems essentially disappear.
stretching makes me faster because if i didnt, i couldnt go racing at all.
I’m in the stretching camp post workout and post workout could be hours after a workout.
Several short periods of stretching (five minutes or less) work as well for me as a half hour straight, maybe better.
Let’s not overlook the feedback that light stretching can provide. Knowing what’s tender is helpful for recovery and injury prevention.
It’s going to be a case by case basis to a certain degree
Some athletes present with poor mobility and need some tissues elongated to maximize performance…some stretching is likely in order
Don’t try to be Gumby
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Agree with all these. I think of it like, I want to avoid strength imbalances (Major ones cause me pain), I want to have good mobility, and good range of motion / strength at ranges of motion necessary to do my activities.
To the extent stretching helps that, I do it. If a stretch doesn’t help achieve that, I don’t do it.
stretching makes me faster because if i didnt, i couldnt go racing at all.
This
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Really like the fact that you mention eccentric training
I’m not wealthy enough to be “eccentric” so I’m stuck with being “weird”
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Every now and then somebody comes up with uselessness of stretching. When I was working as a personal trainer we joked with clients and among each other that everything we teach now somebody will “prove” us totally wrong few years down the road. I just gotta love that “if it feels good do it”. If it feels good is it then useless? I guess some things are but I wouldn’t say that for stretching.
Years ago I developed a condition that prevented me from finishing any race longer than a 1/2 marathon. In fact I DNFed a few of them. I would get sharp pain in the back of both knees every run. I went to a PT who dx’ed tight hamstrings and recommended a daily stretching routine (the door frame stretch). Since that day I’ve done innumerable 1/2 IMs, IMs, marathons and ultramarathons, all with no knee pain issues. Does stretching work? It does for me.
My hamstrings get very tight after the bike leg
I googled door frame stretch it looks like a stretch for the chest
What stretch is it you do please?
Came across this video on youtube, titled “Stretching is making you slower: the science”
https://www.youtube.com/watch?v=x1wjkdGouMk
I’m curious to hear coaches and people with sports science backgrounds thoughts on this(and anyone else, of course!)
I’m pretty sure stretching before a bike ride is pointless.
Stretching at other times - to become more flexible so as to reduce injury or allow a more aero position is probably good.
But I’m just some random guy - no back up other than one person’s experience.
My cats, most dogs I’ve seen, stretch when they stand up following a nap, or after several minutes of staring at me / attempted willing me to feed them. I’m glad I don’t need to try to convince them to stop stretching.
Flexibility is what reduces injuries. The best time to improve flexibility is after muscles and joints have warmed up, not before.
Stretching before exercise is like starting your car on a cold day and immediately gunning your engine at redline rpms.
Stretch after you are done, not before you start.