I would agree, doing a large number of rotations on a low gear to warm up and then switch to your normal routine depending on the environment. In terms of the lactic acid, this just comes with training, you want to work on expanding your lungs and increasing oxygen efficiency.I always thought it was inadvisable to stretch cold muscles, better just to warm up slowly - keeping hydrated and stretching after are key as far as I know
None, static stretching before exercise is not advised (I assume you are referring to static stretches), current best practice (according to current coaching qualifications) is to warm up thoroughly with low intensity exercise, possibly followed by dynamic stretches which generally mimic the exercise to be undertaken, but with exaggerated actions.If so, what kind of stretches do you do? And is there any way to delay a build up of lactic acid in your muscles?
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