Training question - warm ups

in message <[email hidden]>, nobody

(') said:

Quick question for the group.

Just wondering if any of you do anything like warm up on a trainer before
you ride. Obviously many do that before a race, but I'm just talking
about daily training rides.

I usually ride to races; I find that's a good enough warm up.

--
[email hidden] (Simon Brooke) http://www.jasmine.org.uk/~simon/

my other car is #<Subr-Car: #5d480>
;; This joke is not funny in emacs.

"nobody" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Quick question for the group.

Just wondering if any of you do anything like warm up on a trainer before
you ride. Obviously many do that before a race, but I'm just talking about
daily training rides.

I'd be interested in your regime on the trainer. For instance do you just
ride until you start to sweat, and then hit the road (I use a dedicated
bike on the trainer). Do you do fast tempo, high cadence, intervals? Here
race warmup regime examples would be fine.

How long do you ride the trainer as a warm up? Is it a static number of
minutes, or is it a percentage of the length of your ride; i.e. for a 40km
race would you ride for 30 min; 60 min; longer?

Thanks

For training rides I try to just try to spin for the first 10 - 15 minutes.

I had an interesting experience last winter when I purchased a trainer with
a PowerTap. I did a bunch of tests trying to guess my watts at different
times during a indoor trainer ride. For each ride I would pick a perceived
exertion and try to stay constant for the entire ride. Every few minutes I
would write down estimated watts along with the ride time. Early in the
ride (10 - 30 minutes) I always over estimated my watts. From about 45
minutes to about 90 minutes I under estimated my power output and it was
pretty random after 90 minutes.

I also found that if I went too hard early in a ride I would never fully
recover unless I slowed way down for a fairly long period of time.

The results made me rethink my pre-race warm-ups. My previous routine was
to workup a good sweat about 1/2 hour before the race then grab some liquid,
something to eat, and head to the starting line. I was afraid of wasting
energy during warm-ups. Now I do a much longer and more gradual warm-up
before a race. For a one hour race I try to warm-up for about one hour. I
still stink but stick with the pack much longer and I feel much better
during the race.

"Frank Drackman" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

For training rides I try to just try to spin for the first 10 - 15
minutes.

I had an interesting experience last winter when I purchased a trainer
with a PowerTap. I did a bunch of tests trying to guess my watts at
different times during a indoor trainer ride. For each ride I would pick
a perceived exertion and try to stay constant for the entire ride. Every
few minutes I would write down estimated watts along with the ride time.
Early in the ride (10 - 30 minutes) I always over estimated my watts.
From about 45 minutes to about 90 minutes I under estimated my power
output and it was pretty random after 90 minutes.

I also found that if I went too hard early in a ride I would never fully
recover unless I slowed way down for a fairly long period of time.

The results made me rethink my pre-race warm-ups. My previous routine was
to workup a good sweat about 1/2 hour before the race then grab some
liquid, something to eat, and head to the starting line. I was afraid of
wasting energy during warm-ups. Now I do a much longer and more gradual
warm-up before a race. For a one hour race I try to warm-up for about one
hour. I still stink but stick with the pack much longer and I feel much
better during the race.

What we used to do for the track was a stepped warmup on rollers. You would
gradually cycle through the heartrate zones up to (briefly) Z4, i.e. Z1, Z2,
Z1, Z2, Z3, Z1, Z2, Z3, Z4, Z2, Z1 It was a process that took about half an
hour. The key was that it would get you warmed up without taking anything
out of your legs.

nobody said:

Quick question for the group.

Just wondering if any of you do anything like warm up on a trainer before
you ride. Obviously many do that before a race, but I'm just talking about
daily training rides.

I'd be interested in your regime on the trainer. For instance do you just
ride until you start to sweat, and then hit the road (I use a dedicated
bike on the trainer). Do you do fast tempo, high cadence, intervals? Here
race warmup regime examples would be fine.

How long do you ride the trainer as a warm up? Is it a static number of
minutes, or is it a percentage of the length of your ride; i.e. for a 40km
race would you ride for 30 min; 60 min; longer?

Thanks

The best warm-up for any activity is a low-intensity version of that
activity. Just start riding.

For a training ride, don't hammer for at least five minutes, maybe as
many as 20 depending on how you're feeling. Just ramp up in general.
After your first hard effort, you should be able to snap right into the
next.

For a race, you need to be ready to go hard immediately just in case, so
don't consider your warm-up done until you've gone at least a little hard.

For a time trial or short event, you need to be ready to go all-out from
the start, so warm up thoroughly and hit the start line ready to
maintain your lactate threshold.

--
Lynn Wallace http://www.xmission.com/~lawall

If FDR fought fascism the way Bush fights terrorism, we'd all be
speaking German now.