Go Back  Bike Forums > The Racer's Forum > "The 33"-Road Bike Racing
Reload this Page >

Good warm up for 30 min crit?

Notices
"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

Good warm up for 30 min crit?

Old 03-24-11, 09:38 AM
  #1  
Senior Member
Thread Starter
 
Join Date: Jun 2009
Location: Austin
Posts: 1,272
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Good warm up for 30 min crit?

I've got my second crit tonight and was wondering what type of warmup is approrpriate. Last week, I just cruised around at an easy pace (endurance power) for about a half hour, but nothing hard. That type of warmup has worked well for me on hard group rides, but they usually don't ramp up quickly at the start like a crit.

My legs didn't feel bad last week at the start, but I was pretty amped up for my first race and was 100% focused on staying upright and not getting dropped.

Should I work in some intensity during my warmup? I'd guess everyone has their own warmup that works best for them, but I was wondering if there is a "typical" warmup I should be starting with.
grwoolf is offline  
Old 03-24-11, 09:50 AM
  #2  
Batw Creakcreak
 
Join Date: Jan 2007
Location: The illadelph
Posts: 20,784
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 228 Post(s)
Liked 288 Times in 160 Posts
Yes.

A 30 min warmup for a 30 minute crit. On a trainer.

10 minute easy spin, 5 mins hard (threshold), 5 mins off, 2 mins hard (vo2max range), 3 mins cooldown, 5 mins threshold. Hit the crit sweating.
ridethecliche is offline  
Old 03-24-11, 09:59 AM
  #3  
Senior Member
 
Join Date: Feb 2007
Location: Tariffville, CT
Posts: 15,404

Bikes: Tsunami road bikes, Dolan DF4 track

Mentioned: 36 Post(s)
Tagged: 0 Thread(s)
Quoted: 385 Post(s)
Liked 180 Times in 102 Posts
I may be unusual but I don't warm up normally. Okay, if I've never done the course, I try and do a lap before the race. But at Bethel, for example, I usually kit up, ride the 50 feet to the line, and race.

If you do want to warm up, do a couple jumps, like not full out sprints, just jumps to accelerate to a 3/4 top speed kind of feel. Roll around, catch your breath. Don't worry about percents of this or that. A couple/few jumps will rev up your heart rate.

Since I have a limited amount of rev up time, I prefer to do it in the race.
carpediemracing is offline  
Old 03-24-11, 10:15 AM
  #4  
ride lots be safe
 
Creakyknees's Avatar
 
Join Date: Jan 2007
Location: Texas
Posts: 5,224
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 13 Post(s)
Likes: 0
Liked 1 Time in 1 Post
At the Driveway I like to pedal out the entrance road and do laps in the (mostly) empty housing development... but that's just me, I hate warming up on a trainer.

But yeah, whichever method you prefer, you want some hard efforts - get to where you are fully sweating and fully breathing hard. For me this takes a combo of endurance pace with several reps gradually increasing intensity in the 2-4 minute range, with maybe a 5 second sprint or two toward the end. I like to time my warmup to end about 5-10 minutes before start time so I am recovered and breathing normally by start time.
Creakyknees is offline  
Old 03-24-11, 11:04 AM
  #5  
My idea of fun
 
kensuf's Avatar
 
Join Date: Jun 2006
Location: Gainesville, FL
Posts: 9,920

Bikes: '06 Litespeed Tuscany, '02 Kona Lavadome, '07 Giant TCR Advanced, '07 Karate Monkey

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 41 Post(s)
Liked 59 Times in 36 Posts
I like a long warmup. 45-60 minutes. Usually just real easy riding with a couple of jumps.
kensuf is offline  
Old 03-24-11, 11:06 AM
  #6  
Senior Member
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865

Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur

Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times in 1,417 Posts
For me, the shorter the race, the longer the warmup. I would need at least 30 minutes, most of that easy spinning, then some jumps.
caloso is offline  
Old 03-24-11, 11:06 AM
  #7  
Race to train
 
jrennie's Avatar
 
Join Date: May 2005
Location: suffering on the back
Posts: 3,115
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
One thing I've noticed is the higher catagory the less the warm up. You won't see p/1/2 guys on a trainer or rollers usually. Roll around and get loose.
jrennie is offline  
Old 03-24-11, 11:18 AM
  #8  
Senior Member
 
ericm979's Avatar
 
Join Date: May 2007
Location: Santa Cruz Mountains
Posts: 6,169
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 1 Time in 1 Post
I hate trainers so I warm up on the road. I like at least a half hour, but I'm old. If I try to go hard with no warmup my legs hurt more than usual.
ericm979 is offline  
Old 03-24-11, 11:52 AM
  #9  
Nonsense
 
TheKillerPenguin's Avatar
 
Join Date: Sep 2004
Location: Vagabond
Posts: 13,918

Bikes: Affirmative

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 880 Post(s)
Liked 541 Times in 237 Posts
30-45min warmup depending on how long it takes my legs to feel nice. Start mid z1 for the first 10min, z2 after that. Toss in a handful of 8-10sec jumps, a few min of z3-4, then back down to z2. I also eat a gel 15min before the race starts. Much more than that and I feel like I'm wasting energy that'd be put to better use in the race.
TheKillerPenguin is offline  
Old 03-24-11, 11:58 AM
  #10  
Senior Member
 
mike868y's Avatar
 
Join Date: Jul 2008
Posts: 9,284
Mentioned: 18 Post(s)
Tagged: 0 Thread(s)
Quoted: 248 Post(s)
Liked 1 Time in 1 Post
This is what I've been doing this season. I have no idea how good/bad of a warmup it is, but for me it works great.

10-15 minutes of easy spinning (depends on how much time I have, if I had an hour to warm up, I would probably spin to 20-30 minutes).
2' z3, 2' z4, 2' z5 , 2' out of the saddle with 2' recoveries in between
spin easy until you roll to the line
when the bell rings, attack.
mike868y is offline  
Old 03-24-11, 12:04 PM
  #11  
Making a kilometer blurry
 
waterrockets's Avatar
 
Join Date: May 2006
Location: Austin (near TX)
Posts: 26,170

Bikes: rkwaki's porn collection

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 37 Post(s)
Liked 91 Times in 38 Posts
Like CDR, I don't warm up much. Last year I did a Driveway crit just coming from my car. To warm up, I attacked the first lap solo and won the first lap prime.

If you're nervous about the warmup, then CDR and JRennie's suggestions are probably fine. Just roll for a couple minutes, make sure your shoes are adjusted properly, and do a couple jumps just to feel some pedal pressure.

I have found zero correlation between my warmup and my crit performance. That includes several planned attack from the gun races.
waterrockets is offline  
Old 03-24-11, 12:08 PM
  #12  
meow
 
bostongarden's Avatar
 
Join Date: Jan 2008
Location: Hint: check out my BF name
Posts: 5,831

Bikes: 2016 Parlee Altum, 2013 Cannondale Super Six Evo Hi Mod Di2 only, 2011 Cannondale Super Six, Dura Ace 7800, 2007 Cannondale System Six Dura Ace 7800, 1992 Bridgestone RB-1, MB-2, MB-3, MB-5

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Liked 3 Times in 2 Posts
Originally Posted by Creakyknees
At the Driveway I like to pedal out the entrance road and do laps in the (mostly) empty housing development... but that's just me, I hate warming up on a trainer.

But yeah, whichever method you prefer, you want some hard efforts - get to where you are fully sweating and fully breathing hard. For me this takes a combo of endurance pace with several reps gradually increasing intensity in the 2-4 minute range, with maybe a 5 second sprint or two toward the end. I like to time my warmup to end about 5-10 minutes before start time so I am recovered and breathing normally by start time.
There are some crits that take off with a bang -- the driveway tends to be one of them (in my experience) -- and I lean toward raising the heart rate a bit before the whistle blows. (The first 2-4 laps of Wells Ave in Boston area tend to feel a bit like warmup -- and that includes the A race even when 1 to a handful of people jump out at the start.) I typically take 30-45 minutes to warmup, and I ramp up the effort gradually when doing so. But, I don't like to hit it too hard at any point before the race; I just like to get the blood pumping, and then I like to be done with 5-8 minutes before the race. Working up a sweat during the warmup will not be a problem in Austin!! In addition, I've played with different types of warmups and use that which will work best for me. Good to see the variety indicated here; try them out and see which works best for you.
bostongarden is offline  
Old 03-24-11, 12:12 PM
  #13  
Senior Member
Thread Starter
 
Join Date: Jun 2009
Location: Austin
Posts: 1,272
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Thanks for all the feedback. I'll mix in a few moderate jumps this week and see how that works. I don't own a trainer and it seems the area/neighborhood nearby is fine from what I saw last week. I'm probably overthinking the whole thing anyway, the warmup is the least of my worries at this point.
grwoolf is offline  
Old 03-24-11, 12:19 PM
  #14  
Senior Member
 
milliron's Avatar
 
Join Date: Apr 2008
Location: San Francisco Peninsula
Posts: 768

Bikes: 1997 Trek 520

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I don't really seem to need to warm up. I ride around a bit. Mostly just to make sure everything is in full working order.
milliron is offline  
Old 03-24-11, 12:27 PM
  #15  
Senior Member
 
topflightpro's Avatar
 
Join Date: Jul 2007
Posts: 7,569
Mentioned: 54 Post(s)
Tagged: 0 Thread(s)
Quoted: 1851 Post(s)
Liked 678 Times in 429 Posts
I try to get about a half hour of warm up in - I am very slow to warm up, even on group rides, and I like to be loose.

Generally, I mosey around for 15 to 20 minutes, then I'll do three 15 sec. sprints to get some lactic acid in my legs, then mosey around until the race starts.
topflightpro is offline  
Old 03-24-11, 12:40 PM
  #16  
Super Moderator
 
Homebrew01's Avatar
 
Join Date: Jul 2004
Location: Ffld Cnty Connecticut
Posts: 21,843

Bikes: Old Steelies I made, Old Cannondales

Mentioned: 12 Post(s)
Tagged: 0 Thread(s)
Quoted: 1173 Post(s)
Liked 927 Times in 612 Posts
I like a moderate warm-up. 30-45 minutes spinning around. I don't feel ready to hammer right at the gun.
__________________
Bikes: Old steel race bikes, old Cannondale race bikes, less old Cannondale race bike, crappy old mtn bike.

FYI: https://www.bikeforums.net/forum-sugg...ad-please.html
Homebrew01 is offline  
Old 03-24-11, 01:51 PM
  #17  
Senior Member
 
aicabsolut's Avatar
 
Join Date: Dec 2006
Location: Washington, DC
Posts: 1,505

Bikes: 2006 Specialized Roubaix Comp

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I do 30-45min ideally. I try to spike my HR a few times but not kill the legs. This is usually accomplished on the trainer at high RPMs. If possible, I wake up the legs on the course for a couple of laps. I tend to do well by warming up early, then stopping and stretching, fueling and hanging out a bit. I don't need to hit the line hot if I've done a proper warmup, except maybe for a TT. I noticed that I felt the best in crits when it was my 2nd race of the day, so this pattern works for me.

If the course has a high power element to it (hill, very sharp corner that needs a good punch after), then it can be tricky to get the HR up in warmup yet keep my legs fresh. The legs will come around on the course quickly, but if my cardiovascular system isn't warmed up, then I will be too hot, too thirsty, and my RPE will be through the roof for much of the race. Once I've broken through that cardiovascular warmup barrier once, it's much easier to get in the groove again, even if I take my break for a while before hitting the line.
aicabsolut is offline  
Old 03-24-11, 02:06 PM
  #18  
coffee-stained punk
 
hammy56's Avatar
 
Join Date: Jul 2008
Posts: 6,632
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 2 Times in 1 Post
I usually just spin the legs on my trainer for 20-30 min...just so I look like I know what Im doing.
hammy56 is offline  
Old 03-24-11, 02:11 PM
  #19  
Bulldozer
 
GirlAnachronism's Avatar
 
Join Date: Jun 2006
Location: NYC
Posts: 2,846
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I like a 30-45 min. warm up as well, but it differs depending on the length of the race, the course, the weather, my mood, what I did the day before, what my teammates are doing, etc. As you can see, warm ups are pretty personal.

I just wanted to add that if you have a great race (even if your result ultimately sucks but you were feeling really great) make a note of what you did to warm up and see if you can replicate it in the future. Then make a note of it the next time to see if that's what contributed to you feeling good.
GirlAnachronism is offline  
Old 03-24-11, 02:18 PM
  #20  
Slave to my PM
 
Join Date: Jul 2008
Location: Dirty Jersey
Posts: 209
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I am good to go after 20 min. I spin my legs and ride tempo for few minutes. I never put in any big efforts. I just like to make sure the blood is flowing to the right places.
45suited is offline  
Old 03-24-11, 02:45 PM
  #21  
Senior Member
 
Join Date: Feb 2007
Location: Tariffville, CT
Posts: 15,404

Bikes: Tsunami road bikes, Dolan DF4 track

Mentioned: 36 Post(s)
Tagged: 0 Thread(s)
Quoted: 385 Post(s)
Liked 180 Times in 102 Posts
One thing I should mention is age; some folks say that age makes you need to warm up more. That may be true but I'm almost a Masters 45 racer and I am just as good/bad with no warmup as I was 25 years ago. Actually I'm probably better now with zero warmup than I was 25 or even 20 years ago.
carpediemracing is offline  
Old 03-24-11, 03:03 PM
  #22  
Nonsense
 
TheKillerPenguin's Avatar
 
Join Date: Sep 2004
Location: Vagabond
Posts: 13,918

Bikes: Affirmative

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 880 Post(s)
Liked 541 Times in 237 Posts
As far as I go, my top end's never been as good as my FTP, so a warmup seems to let me hit sharp efforts repeatedly, better than I could otherwise. I tend to hurt pretty hard thru the first 5-10min of any crit I do, but feel positively comfortable for much of the rest of it.
TheKillerPenguin is offline  
Old 03-24-11, 03:15 PM
  #23  
HMF
SkinnyStrong
 
HMF's Avatar
 
Join Date: May 2010
Location: Austin, Tejas
Posts: 1,169
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Originally Posted by waterrockets
Like CDR, I don't warm up much. Last year I did a Driveway crit just coming from my car. To warm up, I attacked the first lap solo and won the first lap prime.
This made me lol, hard.

Anyway, I'll see you there man, look for the red rear tire...
HMF is offline  
Old 03-24-11, 03:34 PM
  #24  
Senior Member
 
Brian Ratliff's Avatar
 
Join Date: May 2002
Location: Near Portland, OR
Posts: 10,123

Bikes: Three road bikes. Two track bikes.

Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 47 Post(s)
Liked 4 Times in 4 Posts
Originally Posted by hammy56
I usually just spin the legs on my trainer for 20-30 min...just so I look like I know what Im doing.
Originally Posted by 45suited
I am good to go after 20 min. I spin my legs and ride tempo for few minutes. I never put in any big efforts. I just like to make sure the blood is flowing to the right places.
This is pretty much what I do. Just spin for 15-20 min or so, just to get the blood flowing, the sweat glans operating, and my brain in the mood to race. The last on the list is the real reason. Seems if I don't spend some alone time with my head focused and my legs spinning, my brain thinks it's a group ride for the first few minutes, which in a crit, can be disadvantageous.
__________________
Cat 2 Track, Cat 3 Road.
"If youre new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, youd probably get faster." --the tiniest sprinter

Last edited by Brian Ratliff; 03-24-11 at 03:38 PM.
Brian Ratliff is offline  
Old 03-24-11, 04:35 PM
  #25  
Senior Member
 
Copperhed51's Avatar
 
Join Date: Jul 2008
Location: Overland Park, KS and Denver, CO
Posts: 720

Bikes: 2008 Felt F5 w/ SRAM Force, 2002 Giant OCR2, Specialized Stumpjumper M2 Comp

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I don't really warm up much. Usually ride around for 5-10 minutes and throw in 1 or 2 little jumps but nothing too crazy. This past weekend I did a 15 minute warmup lap on the circuit race course and I didn't notice any benefit over my standard lack of warmup. If it's a really short race and it's cold outside, I do like to get my knees warmed up a little bit though.
Copperhed51 is offline  

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service -

Copyright © 2024 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.