cycling · fitness · racing · running · training

Warming up!

Everyone knows that before you make a big effort, you ought to warm up. But do we?

See Warming up for better results: “We all know that we are ‘supposed to’ warm-up. In fact, we probably all learned the importance of a warm-up during PE Class in 3rd grade. Yet, when push comes to shove, warm-up is one of the first things we cut out or cut down when workout time is limited and we’re in a rush. On the contrary, warming up is one aspect of a workout that should never be removed. No matter what your workout is, from intervals to base training, from powerlifting to table tennis, you should always have a warm-up. Warm-ups help to increase body temperature, increase heart rate, increase circulation, and increase blood flow to muscles. All of these physiological adjustments help to prevent injury and help to optimize performance.”

I confess that when I ran, I didn’t really ever warm up. That’s because when I was running 10 km, I felt like 10 km was as far as I could run. I had no extra in the tank for warm-ups. When I ran 5 km, there should have been time to warm up, but I rarely did.

Here’s a little general warm up

Luckily, as far as performance goes, it actually doesn’t make much difference for endurance events. And running, for me, was only ever about endurance.

When cycling, my best warm ups were at the velodrome where you couldn’t warm up on the track. There was too much demand for track time. Instead we warmed up on rollers in the infield. And when I was doing fast group rides outside, I counted my time riding to the start as warm up. Indeed, generally, as both a bike commuter and casual racing cyclist, I was often better warmed up than competitors because I’d ridden to the location of the race.

But when I first started riding and racing on Zwift, I wasn’t much into warming up. I’d just hope on the bike, join the event and start riding. But I discovered through trial and error that I did much better if I’d warmed up. What kind of trial and error? Well, I quit some races after getting dropped and joined others. One night I quit a team time trial (I’d done a bit and it was clearly too fast, too far to stay with the group) and joined an ITT. I won the ITT (in my category) in part because it was short and I was thoroughly warmed up.

I’ve gotten better this year at warming up before big rides and races. I’ve mostly been doing the GPLAMA Ultimate Warm Up.

Ride Report

How about you? Are you a fan of warming up?

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