Core strenghtening / Streching...

[Rolls]

Sure I'm not the only guy on here that probably doesn't do enough of both of these...
If I'm riding, then it will be a case if jump off the bike when finished, and pretty much straight into the shower. If I go for a run, it's a light strech afterwards, but nothing too strenuous (and even then it only consists of streching for 5 mins or so...)

So that then leads me onto my next questions...
What sort of streching and core stuff do you guys do?
Would be happy to do 10-15 mins a day if i'm going to find it beneficial, although I don't have a clue where to start! Most weekdays I'll be riding at least 20k or so, or going a 6km run at lunch, so I probably do need to get my backside into gear, and actually think about this more seriously!
Cheers

[anonymous-user]

A friend got me doing this: 60 seconds "plank" into 15 press ups then 60 seconds "plank" but obviously the quicker you do the pressups the longer the recovery.... repeat till you cry/taste vomit...
as for stretching, i generally do a few hamstring stretches before a run then quads, calves and hamstrings afterwards for about 5 minutes. none of it is scientific but i'm not chasing medals or race wins...