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Warm up before race...

Old 05-30-07, 03:29 PM
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EvilGoodGuy
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Warm up before race...

How important is it? I thought I'd ride the course (10.5km) with a couple accelerations. When I was a runner, I'd never warmup. My heart rate would shoot through the roof for a 3 to 5 mins then settle down. For my crit tomorrow, I plan to ride out to it (about an 45mins at an easy pace) then ride back afterward.
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Old 05-30-07, 03:34 PM
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is the course 10.5 km, or is the race 10.5 km?

if it's the latter, then a good warm up is KEY.

if it's the former, then a warm up is nice, but imo not necessary.
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Old 05-30-07, 04:49 PM
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The race is 73.5km.
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Old 05-30-07, 06:03 PM
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Never fails: the longer races that I don't warm up for go like lightning right out of the gate.
The ones that I warm up for, don't.

In an unrelated note: the older I get, the more I need to warm up.
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Old 05-30-07, 07:25 PM
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Well....I've only done two races, so take this for what it's worth....

First race was a 50 minute crit on a .9 mile loop. Didn't get crap in for a warmup - race went like hell from the start, and yes....my heartrate was pegged within the first lap. First 10 minutes, I wanted to die, and shortly after, I started to slow down and got dropped.

Second race was a 40 mile road race....got a 15-20 minute warmup in (just spinning along to loosen up the legs), and there was a 3 mile (or so) neutral rollout. I hung in for 20+ miles (the first lap...two 20 mile laps), and got dropped because I had crappy positioning in the peloton during an uphill sprint after a left-hand turn (I was at the back). This race started out a bit tamer than the crit.

If you're going to be racing for 40+ miles, I think a 45 minute warmup is a bit excessive.
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Old 05-30-07, 07:29 PM
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For a RR, I'll do 10-15min of warmup, max. Generally have time during the race to warm up a bit, although what ES says does apply- if you don't warmup, expect it to go hard from the start

I did a 45min crit over the weekend, and spent about 45min warming up for it, which really worked wonders.

Also did a 1mi TT over the weekend, and spent 45min warming up for that.

A long warmup is good when you've gotta go hard right from the start, but with a RR, should you do a long warmup you may be using energy better put to use at the end of the race. Just IMO.
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Old 05-30-07, 07:42 PM
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Originally Posted by TheKillerPenguin
For a RR, I'll do 10-15min of warmup, max. Generally have time during the race to warm up a bit, although what ES says does apply- if you don't warmup, expect it to go hard from the start

I did a 45min crit over the weekend, and spent about 45min warming up for it, which really worked wonders.

Also did a 1mi TT over the weekend, and spent 45min warming up for that.

A long warmup is good when you've gotta go hard right from the start, but with a RR, should you do a long warmup you may be using energy better put to use at the end of the race. Just IMO.
What sorts of warmups are you doing for crits?
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Old 05-30-07, 07:50 PM
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I spent the first 5 minutes basically softpedaling, then pegged my HR at around 70-75% for a while. Hopped off the bike, stretched for 5min or so, got back on, pegged my HR back at around 70-75%. I threw in some hard efforts a little later (a few mid-effort jumps, a couple of slightly above solo-break efforts), and the last 10min I kept my HR around 75%. I also drank a bottle of water while doing this, and scarfed a gel about 15min before the race start.

Its rare that I do crits (usually only during stage races), but I find a long warmup with some jumps thrown in really helps my legs feel good.
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Old 05-30-07, 08:40 PM
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Originally Posted by EvilGoodGuy
How important is it? I thought I'd ride the course (10.5km) with a couple accelerations. When I was a runner, I'd never warmup. My heart rate would shoot through the roof for a 3 to 5 mins then settle down. For my crit tomorrow, I plan to ride out to it (about an 45mins at an easy pace) then ride back afterward.
Depends on the length of event and the competition. Usually among pros there is an understanding not to sprint at the start of a six hr race. Favs often wont pick any of the published primes - so there is really no hurry here. Also, in heavy traffic areas with a neutral section at the start, the race escort will keep the pace down for the first 10-15K. Having said this, I have been dropped at around 10k of a 260k RR - couple of idiots decided to start at 60kph and for some reason no one wanted to just let them go?
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Old 05-30-07, 08:55 PM
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Originally Posted by EventServices

In an unrelated note: the older I get, the more I need to warm up.
+ about a billion
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Old 05-30-07, 09:47 PM
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Echoing the "if you don't warm up, expect it to be the race that blasts out immediately."

2.5km TT - 30 minutes of warm up, some time above threshold power.

Races less than an hour I've done have been 30-45 min warm up.

I did a 160km road race that I didn't do any warm up. The first 14 km wasn't officially neutral, but the climbing to come made it an expected.

250km road race, 2 km stretch above 12% after the first 3 km on the course. I did a 20 minute warm up just so I knew I could get up the hill. After which, one team hopped out and started team time trialing for the next 60 km to wipe out the pack.
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