the more fit i am the more warmup i need. i've tried many variations on warmups but havent found any specific protocol that is a silver bullet.

on cornering, i work with jr. who lives near me. he joins me on interval rides that we do around our local soccerplex. we do cornering drills in the stadium parking lot between sets. just a few minutes. i wont claim to be awesome, but i'm not bad at cornering. i have jr. follow my wheel, we do figure 8s around parking landscape areas that divide the parking rows. that gives us left and right turns and one off camber at the bottom of a hill. it's helped me and him too.

while it's necessary to increase speed to replicate race situations, fwiw, i also like to do some exageratedly slow corners to really pay attention to the effect my inputs have on the bike.