Set your clock to wake up 20 to 25 minutes early. 

Begin the day with an adequate warm-up and a brief stretching routine.  An efficient body needs a wake-up routine that quickly stimulates it and prepares it for activity.  One purpose of this routine is to get your circulation going quickly.  Also, breathing exercises increase usable lung capacity by expanding bronchial air sacs so the lungs can process more oxygen, more efficiently.  During all stretches, continue to breath!

The following daily routine is adapted from Mike Walden’s[1] recommendations.

1.                  "Jitterbug jog" 5 minutes; or walk briskly for 12 to 15 minutes.

2.                  Body twist – Obtain neutral position: stand erect, feet flat, parallel and ~6” apart. Twist slowly around with arms at shoulder height and stretch as far a possible, breathing slowly, deeply and Hold (hold position for 15-20 seconds); opposite side. As an alternative, wrap arms around body in the direction of the twist.

3.                  Whirlybird – Same neutral position; bi-lateral and isolated arm circles. 

4.                  Palm touch – Same neutral position, bend forward slowly (without locking knees) trying to touch palm to floor.  Controlled, purposeful breathing, Hold.

5.                  Knee behind knee. – Same neutral position, cross legs keeping them straight, trying to touch palm to floor.  Do not bounce.  Hold.  Do other leg.

6.                  Triceps stretch – With your right hand, reach over your head, keeping your elbow, shoulder and neck in a plane straight with your body.  Bend the elbow and reach across your head placing your fingers on the left side of your head.  Start to pull on your head as hard as you can while holding your head erect and resisting the pull.  Hold.  Repeat for your left hand and right side of the head.  You can augment this – with arm not used, simultaneously stretch down in the direction of ankle, lowering the shoulder.  Also, bring right arm across chest parallel to floor and with opposite hand pull right elbow to chest. Hold.

7.                  Head rotation – Neutral position.  Slowly rotate head from right to forward down to left (five times).  For people with any neck or back problems a full rotation should be avoided. 

8.                  Neck & Shoulder stretches – Neutral position, with head erect, place palms of both hands on forehead, elbows forward, and pushing against the forehead, try to push head down, forward.  Also, to release tight muscles or pains in the middle shoulder muscles, this can be repeated at various angles (if forward is 0 degrees, stretch/push at 45 degrees left and right of forward).

9.                  Groin stretch.  Feet flat, parallel and shoulder width or more apart, knees in line with feet.  Bending at the waist, place forearms on thighs, bending knees to stretch groin.  Or sit on floor, legs bent and pull ankles toward groin while spreading knees. Hold.

10.             Calf stretch – feet flat and ~6” apart, legs straight, hands on floor, bending at waist as necessary to stretch from heels through calves.  Hold.  Also, cross left ankle over right ankle, hold, repeat opposite.  Incorporate a hip flexor stretch by imitating the form of a runner at the start line of a sprint race, lowering the front of hip downward.

11.             Gluts, calf stretch – On your back, raise right leg perpendicular to body, pulling with arms at or below knee. Stretch pointed toe up, hold; then (harder) down. Repeat left. 

12.             Gluts, biceps femoris stretch – On you back, bring right knee to chest and with hands pulling behind or below knee, press to chest.  Hold. While using arms to press thigh to chest, try to resist and move thigh away from chest.  Hold. Repeat each twice. Finish with simple press to chest.  Repeat opposite.

13.             Hamstring stretch – Sitting on floor, bend from the hip forward, back straight, reach as far as possible and holding leg, ankle or feet as able, pull gently.

14.             Back rotation stretch – Sitting on floor, left leg straight, right leg bent with foot crossing left knee and resting flat outside left knee.  Place left arm against outside of right thigh; rotate torso, neck and head around to rear as far as possible, using right arm for stability. Hold. Repeat opposite.

15.             Quad stretch – Front down on floor.  Raise right calf up and with right hand grab ankle and pull toward gluts, keeping knee, ankle, foot and hip in same plane as body.  Thigh should be kept flat against floor.

16.             Back extensions – Front down on floor.  Raise right leg straight ~6” off floor while raising left arm straight ~6” off floor.  Hold 30 or more seconds.  Repeat opposite. 

17.             Elevate heart rate – Perform three sets of (10+) push ups followed by (10+) bent leg sit ups (belly crunches).

18.             Breathing exercise - Inhale (the nose) and exhale (through the mouth) deeply three time at a moderate pace.  But during the third inhalation, raise your arms to open up the rib cage and fill the lungs with air for 3-5 seconds.  Start to exhale, resisting the air flow by “almost whistling” with the lips almost closed.  While exhaling in this manner, count slowly 4-5-6-7-8-9 to 10, bending at the waist as you empty the lungs.  Squeeze your rib cage with your elbows and take your fists and push in on you upper stomach (diaphragm).  You should run out of air at the count of 6 or 7, but keep blowing and straining to the full count of 10.  At first do only three sets and build up to 10, maximum.  Note:  Be alert to hyperventilation and the possibility of fainting.  Cease the exercise if you can not maintain your balance.

19.             Eat breakfast.

The following exercises can be repeated after a post-race cool down spin.  Many racers stretch only after a training ride or race.  The single most effective means to accelerate recovery from hard racing is a post-race stretching routine AND a half-hour leg massage beginning within an hour of the end of the race.  Self massage is almost as effective. 

1.                  No. 4 - Palm touch.

2.                  No. 5 - Knee behind knee.

3.                  No. 6 - Triceps stretch.

4.                  No. 7 – Head rotation.

5.                  No. 10 – Calf stretch.

6.                  No. 13 – Hamstring stretch, while standing.

Some researchers conclude that stretching after a pre-race warm-up (before a race) decreases race performance.*  In addition, recent research suggests static stretching is not productive for athletes and should be replaced by dynamic stretching. Each individual's reaction may be different; so, never experiment before an important event.