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Warm Ups for Racing

Bicycle Training Series Articles: All ABC Handouts ] 12 Beginners' Questions About Exercise ] ACE Tips ] Altitude Tents: How High the Risk? ] Aerobic Training ] Altitude Training for Sea-Level Competition ] Balance Training for Bicyclists ] Century Training ] Climbing & Descending ] Dealing With High Altitude ] Death Ride: Just-Made-It Schedule ] Economy & Efficiency ] Fitness Elements ] Heart-Rate-Based Training ] HIT Tips ] How to Perform VO2 Intervals ] How to Push Riders Uphill ] Isolated Leg Training ] Measuring Training Stress ] Overtraining ] Pacing ] Power-Based Training ] Recovery ] Road Racing Basics ] Six Climbing Positions ] Skills Training Principles ] Small Gears ] Sprint Weak? ] Stationary Training ] Stretching ] Tapering for Events ] Thresholds ] Time Trialing ] Torque-Based Training ] Training & Fitness Standards for Excellence ] Training Myths ] [ Warm Ups for Racing ] Weight Training ] Work of Breathing ] Workout Too Hard ]


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Warm Ups for Racing (Introduction)


Most riders and coaches believe in the value of a good warm-up. Although there is a lack of hard scientific evidence confirming the value of warm-ups, they make good sense. Here’s how to warm-up.


What Is a Warm-up?

A warm-up is a moderated and progressive increase in effort in preparation for heavy exertion.


In preparation for most racing, several minutes of race speed effort are advised. Sometimes several hard jumps, or anaerobic efforts, are included.


Stretching is controversial: some studies have show that pre-event stretching worsens performance.


A stationary trainer may be necessary. Stationary trainers provide the most controlled warm-ups. In inclement weather, or with limited warm-up terrain, they may be the only practical option.

 
Why Warm Up?

Warming up prepares you for racing. Here’s how and why:


  
Increase Blood Flow to Muscles

●   Protect Against Injury

●   Sharpen Skills, Tactics


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copyright Arnie Baker, MD,
1989-2012

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