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How Long For a Warmup?

Old 07-19-07, 08:25 PM
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CrimsonKarter21
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How Long For a Warmup?

Title says it all. How long does it take for you guys to get in a good warmup before a race, and what are the specifics of the workout; heart rate, speed, length, cadence, terrain, on the road or on a roller/trainer?
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Old 07-19-07, 08:38 PM
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Depends on the event.

General rule of thumb, longer the event, shorter the warm up.

TT's need more warm up than RR's

Crits need more warm up than RR's, but not quite as much as TT's

For both crits and TT's you've got to work up to doing a couple of maximal efforts in the warm up.

Otherwise the first time you go all out in the race will really hurt, and you won't ready to recover.
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Old 07-19-07, 09:31 PM
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Originally Posted by merlinextraligh View Post
Depends on the event.
For both crits and TT's you've got to work up to doing a couple of maximal efforts in the warm up.

Otherwise the first time you go all out in the race will really hurt, and you won't ready to recover.
I had a chance to learn that the hard way...I thought, "I'll just save that energy for later, I'm going to need all of it"...baaad idea. Doing some sprints in the warmup for a TT gets you psyched up, so don't avoid it.
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Old 07-19-07, 10:45 PM
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only TTs and some criteriums require a warm up.
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Old 07-20-07, 06:32 AM
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Originally Posted by ed073 View Post
only TTs and some criteriums require a warm up.
IMHO every event requires a warm up, 5-10 minutes warm up - basic movement of the major joints and muscle groups that are going to be used, then 10 minutes stretching. Then I'd still do 5 - 10 minutes on the bike if I was doing a RR, longer for a TT and more for track.
And then stretching after the event.
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Old 07-20-07, 08:09 AM
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30-40 minute warmup-warmdown depending on length of event.5 equal sections. Easy-medium-hard-medium-easy effort. Get to line 5 minutes early full sweat. I'm over 50 takes me awhile to get into a full lather.
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Old 07-20-07, 08:13 AM
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I take my trainer to every race I do and then spend at least thirty minutes on it. I find that I can't get as good of a warm up on the road because of distractions, traffic, and varied terrain.
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Old 07-20-07, 08:17 AM
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Originally Posted by LowCel View Post
I take my trainer to every race I do and then spend at least thirty minutes on it. I find that I can't get as good of a warm up on the road because of distractions, traffic, and varied terrain.
+1

At least 30 minutes with a couples of high-tempo efforts to open up the legs and blow some carbon out of the pipes...
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Old 07-20-07, 02:56 PM
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I need about 30-45 minutes minimum warm-up. Otherwise, my breathing will be laboured and my legs feel tight. I've done crits where I suffered through most of it and finally get warmed up in the last 5-laps and it felt like a light-switch went off. My legs stopped hurting and the lungs felt like they were the size of an aircraft hangar!
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Old 07-20-07, 03:19 PM
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I don't really warm up for RR's, crits I usually under-warmup with like 15 mins, but I need like 30-45 mins

TT's I warmup for 30+ mins. Basically, I need to warm up a lot more than I do.
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Old 07-20-07, 03:30 PM
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I need at least 20 minutes on the trainer for a good race.
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Old 07-20-07, 03:37 PM
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i used to do a lot of warmup.

now, i just kind of test my legs. if i do a sprint, for example, and my legs feel tight then i warm up more, try another sprint, etc.

when everything is nice and loose and i'm feeling good then i line up.
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Old 07-20-07, 04:34 PM
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It depends on length of event, type of event & outside temperature.

A few examples:

15 minute hill climb race in (45 degrees) - 90 minute warm-up with several near max efforts

20-45 min TT - 60 - 80 minutes with several near max efforts

60 min crit in (55 degrees) - 60 min, mostly easy with a few hard efforts.

90 min curcuit race in (65 degrees) - 45 minutes with a few hard efforts

2 Hour Circuit race (90 degrees) - Easy 30 minutes with a couple 1 minute efforts

3 Hour+ Road race (65 degrees +) - Easy 20 minutes with a few 30 second hard efforts.
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Old 07-20-07, 06:17 PM
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Originally Posted by Pizza Man View Post
It depends on length of event, type of event & outside temperature.

A few examples:

15 minute hill climb race in (45 degrees) - 90 minute warm-up with several near max efforts

I know you're a climber, but that's kind of a steep grade. ok. lol. I couldn't help myself.
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