Stretching not only after a long ride, but after every training session or competition needs to be part of your routine to start the recovery process and be ready to train the next day.
the stretching routines need to be focused on the major muscles involved during the ride, it's easy to identify if you are not a professional or don't have much experience on the training process, those muscles that you feel on fire are the ones that we need to stretch, here are some examples of those principal muscles.
These 8 stretches are not the only, but are a recommendation that you can start fallowing and later add more exercises to this routine.
1.- Upper trapezius - 15 to 20 seconds for each side
2.- Anterior Deltoid - 15 to 20 seconds
3.- Lower back stretch - 15 to 20 seconds
4.- Glutes - 15 to 20 seconds each leg
5.- Quadriceps and Hip flexor - 15 to 20 seconds each leg
6.- Hamstring stretch - 15 to 20 seconds each leg
7.- Calf Stretch - 15 to 20 seconds each leg
8.- Anterior tibial Stretch - 15 to 20 seconds each leg
These basic stretches can add to your training session or competition plus in the recovery process, remember to always stretch for at least 10 minutes, these 10 minutes can be a really big difference in helping us to be better athletes.