I was lucky enough to talk with a sports physiotherapist about stretching and was given some really good advice and information on the best methods to stretching for endurance athletes.Despite what you may read on these forums, telling you that stretching isn’t needed for triathletes as the most we do is 50% of rotation, there is too much common sense evidence around to indicate stretching is a great way to stay injury free and help with better technique.
After a training session, conduct a light stretch session for around 5-10 minutes. Nothing flash, just something to loosen up the muscles with the main focus on the muscle groups used during the training session.
Around two hours after your training, conduct another stretch session, this time a little more in depth. This stretch session should be full body, but mostly targeting the muscle groups used during your training session. This session should go for around 15-30 minutes.
As well as the stretching already outlined, it is also recommended to aim for a minimum of three stretch sessions a week, allowing around 30 minutes to an hour. This can be a good time for a yoga session.
It is also important to breathe in and out through your nose and stretch with your breath. Make each stretch session different as you don’t want your body to get used to any one routine, constantly changing your stretches and the amount of time spent on each stretch. You can find hundreds of stretching ideas on You Tube that may assist.
It may also be worth noting, that Ironman World Champion Pete Jacobs, does a stretch session every day.