Warm Up before MAP test

fmarques25 said:

I'm going to do a MAP test next Tuesday and was hoping somebody could point me to an adequate warm up because I don't want to overcook in the warm-up

Thanks for any input you guys can give me

well I've only done 3-4 MAP tests in my time and I've found that nothing really special is required. IOW, I'd warm up the same way you do for an intense workouts say L5 6x5-min.

As the ramp starts off quite easy, in effect it warms you up by the time you reach threshold power and things start to get a bit bothersome.

I wouldn't do a long and/or hard warmup as you might for say a crit in which you have to blast off the line full bore. This is much more controlled.

Well it comes little late..You should (or maybe you have done) do some time trial riding. It will teach you what was too much and what was just right warm up.

You should get your muscles warmed up and spinning freely like 5 minutes 80-100 rpm. Then do 1-2 short intervals (say 1 minute per each) that make your muscles burning, but just a little. This will wake up your lactate clearance systems, that was another 5 minutes. And yet some five minutes easy spinning. So total like 15 minutes.

If you laike to stretch, keep em less than 15 second easy one stretch per movement (it's ok, but medium or long lasting stretching may relax your muscles so that you can't use them hard).

fmarques25 said:

I'm going to do a MAP test next Tuesday and was hoping somebody could point me to an adequate warm up because I don't want to overcook in the warm-up

Thanks for any input you guys can give me

i generally do 15-mins steady building from low to a very moderate tempo and include 2 x 30-secs at TTpower (FTP). then start the test. as it starts gradually it's easy to get into it.

ric