Road Cycling - Warming up before ride.

Just wondering what everyone does to warm up before or during the beginning of your rides. Should one just do some easy spinning for the first couple of miles or what. How about stretching before and after a ride. How important is that?

Stretch, stretch and more stretch. Then take it easy for the first 3 or 4 miles. I find when I spin easy for the first few that I will be able to hold a higher level of performance for a far greater period of time.

But then I'm old.

55/Rad
43 and counting

Stretch, stretch and more stretch. Then take it easy for the first 3 or 4 miles. I find when I spin easy for the first few that I will be able to hold a higher level of performance for a far greater period of time.

But then I'm old.

55/Rad
43 and counting

No stretching, just pedal gently for a while.

But then, I am older.

64 and counting. :roflmao: :roflmao: :roflmao: :roflmao:

I just start easy... as I warm up, my cadence goes up.. now that I'm older (51) it takes me 4-5 miles to get going.. :)

You should stretch. I should stretch, but I don't.

I spin high and keep my heartrate low for the first 5 miles or so.

Stretching while cold can cause more damage than it prevents. I do a slow warmup for the first mile then stop (yes, I know... you have to force yourself) and stretch after a few more miles after that.

No stretching, just pedal gently for a while.

But then, I am older.

64 and counting. :roflmao: :roflmao: :roflmao: :roflmao:

Well, I'm still a young pup at almost 58, but I agree with you. I just pedal rather gently for a while, until I get to the first hill, then I pick it up a bit. It ususally takes me about 5-10 minutes to start to get warm, and about 15-20 minutes to get completely warm. I could stretch before, and all that other stuff, but I wouldn't be on my bike, and that's what its all about!

If it's a hard workout-hill repeats especially or intervals, I'll ride for 15 minutes and stop and stretch. Any other rides I just ride and stretch afterward.

Stretching while cold can cause more damage than it prevents. I do a slow warmup for the first mile then stop...
Did I mention that I do a series of "4-count Burpees" to warm up before I stretch? :)

The main areas for me are the hamstrings, neck and lower back.

55/Rad

Definitely warm up before stretching. Ride at a comfortable pace for ten minutes or so and then do some stretching. Don't stretch too hard or bounce while stretching - maintain good form or you'll end up being conterproductive.

Did I mention that I do a series of "4-count Burpees" to warm up before I stretch? :)

The main areas for me are the hamstrings, neck and lower back.

55/Rad

I usually do some one count burps after taking a huge gulp of Gator-Ade.

Thanks for all the advice!

Thanks for all the advice!
Well did you get the answer you was seeking??? :D

Just wondering what everyone does to warm up before or during the beginning of your rides.
Another vote for warming up *during*... 15 minutes at a comfortable pace. Even in group rides, it's sort of an unspoken rule... everybody wants a comfortable warm-up.

I usually ride around the parking lot a bit before group rides... and then keep it in the small ring for the first 5 miles or so.. or until my legs feel nice and loose... then pop it in the big ring and crank it !

jeff