Cyclists don't need to spend hours each week stretching to reap big benefits. Even just a couple of minutes spent loosening up essential cycling muscles can help riders maintain range of motion for more powerful pedaling, and prevent overuse injury. 

If you're really strapped for time, focus on a few essential stretches to keep your body ready for rides. You'll be best served by doing the Stork Quad Stretch, Step Back Hamstring Stretch, Straddle Stance Adductor Stretch, and The Founder, which you can see performed in the video below (produced by our American sister magazine Bicycling).

Hold each stretch for 30 seconds; in situations where you stretch both sides of your body, stretch each side for 30 seconds. When you stretch is up to you, but it's recommended that you do so as often as you can after riding workouts: Your muscles will be good and warm, and it's important to go through your range of motion after being in the riding position for any length of time.