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Proper Warm-Up

Old 08-06-06, 04:33 PM
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Danre
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Proper Warm-Up

What consists of a proper warm-up before a ride?

I have played sports and know plenty of streches. But I was wondering what the best way is to warm-up for a nice ride.
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Old 08-06-06, 05:43 PM
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The best way to warm up is to ride. Either start the ride a bit early and spin for a few miles until your legs loosen up and the blood is flowing or get on rollers or a trainer for however long until it feels like you're ready to go. Do some light stretching. Then, go for it.
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Old 08-06-06, 05:58 PM
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I spin at around 90 RPM iin the middle ring for the first mile-mile and a half.
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Old 08-06-06, 06:13 PM
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I typically (well, try to at least) take it easy for the first 10 minutes on a normal ride. But even then, my body doesn't start to get into any sort of a groove until after a half hour or longer, sometimes. If you were to warm up for say a race, then it would be much more regimented since you'd ideally want to be completely warmed up when you hit the start line.
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Old 08-06-06, 06:22 PM
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What the others said. I spend the first few minutes in a lower gear than normal and work my spin up without worrying about my speed. If I go out and hammer right away I really suffer for it.
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Old 08-06-06, 06:36 PM
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In addition to what previous posters said. During warm up trying bringing up your HR, even go to high end for a few seconds.
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Old 08-06-06, 09:29 PM
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Thanks for the good advice.

What I do now is first...walk my dog. Strech afterwards and then start off easy.
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Old 08-06-06, 09:31 PM
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Originally Posted by GuitarWizard
I typically (well, try to at least) take it easy for the first 10 minutes on a normal ride. But even then, my body doesn't start to get into any sort of a groove until after a half hour or longer, sometimes. If you were to warm up for say a race, then it would be much more regimented since you'd ideally want to be completely warmed up when you hit the start line.
that's how i am as well. sometimes i can do as many as 15 miles where i feel like **** and then all of a sudden i get my good legs. it's the same way when i go jogging except it takes more like 10 minutes.
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Old 08-06-06, 09:35 PM
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It used to take me 30 minutes or so into the ride to fully warm up and not feel any burn. I started stretching before the ride, and now I am usually fully warmed up after about 10 minutes of riding.

I usually start the ride by spinning in a pretty easy gear..
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Old 08-06-06, 09:44 PM
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I'm lucky in that I have a running/biking track a block from my house so I just hit that before my ride for 10-15 mins and then again after to cool down for 5-10 mins. It's a great place to practice a TT as well.
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Old 08-06-06, 09:48 PM
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Stretching before warming up can actually be detrimental. Warm up first, then stretch--or wait to stretch until after the workout.

--Steve
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Old 08-07-06, 10:17 PM
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Most of the authorities now say that you shouldn't stretch cold - if you want to stretch, work out easy for 15 or so minutes to warm up before you stretch.

For me, I just ride. My legs always hurt the first 5 minutes, and by 20 or 30 minutes I'm feeling pretty good.

If I'm doing a fitness test (two 3 mile TTs with recovery in between), I do a more tightly controlled warmup.
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