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Warming Up...

Old 05-22-11, 10:07 PM
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Warming Up...

How hard/long do you warm up for races? Obviously different races require different warm ups so... lets go with, a. 2 hour road race, b. 45 min crit, and c. 15 mile TT. Also I realize different people warm up differently and the same thing that works for one won't work for everyone but I wanted to see what people do.
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Old 05-22-11, 10:53 PM
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2 hour road race: somewhere between 20-30 minutes easy spinning with like 2 small efforts

45 minutes crit: 30-40 minutes with a bunch of efforts to warm up (realistically only 20 minutes)

15 mile crit: 40 minutes with 3 1 minute efforts at threshold

i often mess up my warm ups and dont warm up enough.
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Old 05-23-11, 12:12 AM
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20 min relatively easy spin for all. I just try to get the blood flowing.
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Old 05-23-11, 06:56 AM
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I do about 30 minutes easy before a race to get my legs moving. I might do one or two short hard efforts, but that is all.
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Old 05-23-11, 07:35 AM
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My warm ups vary. My races are always crits, ranging in time from 45-100 minutes (20 miles up to about 38-40 miles).

Early season, cooler races, less fitness overall, no warm up. Sometimes I walk my bike to the line, if it's close. Last year I checked my warm ups and they were in the 15-30 second range for most of the early races at Bethel - just long enough to ride from registration to the line (disclaimer - I promote the races so usually am busy until my own race starts, therefore I get little warm up). I do my best at these races for whatever reason.

Summer races I usually have more time. Plus people are more fit. Plus it's fun to chat with folks that I usually don't see otherwise. It's also a good time to talk tactics with teammates. I usually do 20-60 min.

I don't feel comfortable starting a race with an expected total ride time of over 120 minutes/2 hours. If my race is 40 miles, I'll limit my warm up to 15-30 minutes. I usually do a half hearted jump or three, in the 800-1000 watt peak range, 15-20 seconds effort, maybe holding 600w avg. The first lap or two of the race completes my warm up.
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Old 05-23-11, 08:26 AM
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I try to get in about 20min, with a few efforts to open up the legs. But my warm up 'routine' is as much about actually getting warmed up, as it is about relieving pre-race jitters and getting my head in the game. I prefer to warm up on the road, and only warm on the trainer if I feel like I don't really have another choice (glass everywhere, or a new venue where I don't know the surrounding roads very well, etc). Part of what I like about warming up on the road, is that it reminds me that I remember how to ride my bike!! I sometimes get so nervous before races that I just need to feel the bike move with me and respond to my subtle commands/demands, to convince myself that "I can do this".
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Old 05-23-11, 09:04 AM
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I forgot about trainer warmups. I don't like warming up on a trainer. Tried it a few times but I get way too hot.
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Old 05-23-11, 09:29 AM
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Sorry to say this and I don't mean it as a brush-off, but ultimately you have to figure out your own warmup... seems like everybody has their own particulars that their body/mind needs... about all that anybody can agree on is "yeah you should warm up" but I know a few guys who don't even do that and they do fine.
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Old 05-23-11, 10:08 AM
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I know everyone has to figure out their own warm up (doesn't seem like a brush off), I just haven't found mine yet and figured I'd ask... as for what I've been doing... tried the easy spinning just to get the blood flowing. Didn't work due to early acceleration in the race and my body wasn't "prepared" to flush any lactic that quickly. So I've been experimenting with some harder efforts and they seem to be working better, but I was curious to see what others do too.
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Old 05-23-11, 10:42 AM
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lately i've been doing long TT and hill climb warmups (45 minutes minimum, with a couple of serious efforts), but minimal crit and RR warm ups.

i just try to get in an early move and call that my warmup.
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Old 05-23-11, 05:35 PM
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does anybody have links to science that proves that warmups are useful? I've done plenty of stuff cold, and felt pretty good about it. I warm up for TT's, but mostly because I think I should, not because I believe they're useful...
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Old 05-23-11, 06:42 PM
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I've got to get my heart rate up a couple of times before the start, otherwise that first really hard effort hurts.
So I ride around for 20 - 30 min with a couple of 2-3 minute hard efforts.
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Old 05-23-11, 07:23 PM
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If you expect it to be "balls to the wall" from the get go, then you better be showing up in a heavy sweat with your heart rate racing. Same thing for a short TT.
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Old 05-23-11, 07:28 PM
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Originally Posted by mollusk
If you expect it to be "balls to the wall" from the get go, then you better be showing up in a heavy sweat with your heart rate racing. Same thing for a short TT.
Exactly. This is how I think of it: the shorter the race, the harder/longer your warmup should be. However I rarely get to bring an actual trainer to races, so I usually roll around side streets uselessly for about 10 minutes before the race.. (which is not the best!)

For a 2-3 hour road race, I usually don't warm up at all - that's what a neutral rollout is for.
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Old 05-23-11, 07:37 PM
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Originally Posted by mattm
For a 2-3 hour road race, I usually don't warm up at all - that's what a neutral rollout is for.
Sometimes the winning move is right after the roll out even in long RR's. RacerEx attacks right after registration and he wins a bunch.
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Old 05-24-11, 06:31 AM
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Originally Posted by mollusk
Sometimes the winning move is right after the roll out even in long RR's. RacerEx attacks right after registration and he wins a bunch.
+1, that's how I won my last road race. 15 man break from the gun for 75 miles. What I will find is that the fresher I am, the faster I warm up. If I'm super recovered, I can go hard on very little warmup (it may be more comfortable to get a warmup in but I can still do it). If I'm a bit fatigued, I usually require up. That said, I usually roll around easy for road races. For crits, I will roll easy for 30-45 minutes with a few sprints and short efforts - again though, attacking from the gun can work but that means you gotta be fresh enough to hold that effort the whole time. For TT's, I usually roll easy for 30 minutes, do 10 minutes tempo, 2 minutes hard. If its a training TT, I will stop there, if it's a race with money, I'll do maybe 5 minutes at the pace I will expect to use for the race just to get to the feel for the pace to use.
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Old 05-24-11, 06:58 AM
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If I think it's going to be balls out from the gun, I go for a 45-60 minute warm-up with a couple of 2-3 minute efforts in there.
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