How do you warm up?
 

How do you warm up for your races?

I'll go for an easy spin of about 20 minutes. Sometimes I'll try to do that on the course itself. I throw in a couple of hard efforts to wake up my legs. Then I leave just a bit of cool down time.

When I just started racing, I couldn't do 20 minutes of a warmup, that's about all I had in my for the race. But now, 20 minutes is a good warm up, lungs and legs thank me during the race.

20-30 minutes at least, with 3x2 minute threshold efforts. For short track, even longer warmup.

20 minutes spin with one or two anaerobic surges.

light spin on stationary trainer for 20-30 min.

I always forget my trainer :( and end up doing a light spin up & down the road/trail for 20-30 mins.

i've done that before. i like warming up on a trainer because i can relax and just get in the zone for a race, and i dont like getting in the zone on the road.