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Warm
Ups for Racing
Bicycle
Training Series Handouts:
[ All ABC Handouts ] [ 12 Beginners' Questions About Exercise ] [ ACE Tips ] [ Aerobic Training ] [ Altitude Training for Sea-Level Competition ] [ 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:
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Increase Blood Flow to Muscles
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Protect Against
Injury
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Sharpen Skills,
Tactics
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