What are the best extensions for cycling?

I started cycling again in a couple of months and I usually go every other day or so. Usually end up pretty sore and my knees hurt. Are there sections that could not do before or after to help alleviate the pain? How do I?

Here's a good article with illustrations. I try to do all this and a couple more for my back and triceps. One is clinging to a rail or bar and lean back so your torso is about 90 degrees. and arch your lower back. Also do not forget to only stretch when your muscles are warm, stretch only to stress and maintain all stretches of 30-40 seconds. Some of these can be adapted to make the bicycle, which can be useful. Other reasons for pain are the acidosis and muscle damage, which can be alleviated by certain foods. Eat a net alkaline foods immediately after your workout and follow with a drink recovery. I eat no solid food only, while on horseback and some raisins after the acid produced by muscles and either have a recovery shake or protein shake Endurox Secure. Also, drink lots of water during and after. This helps minimize muscle damage, as well, and does not impair performance. Check out the Paleo diet for athletes. It has lots of good information in it. Hope this helps.

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