warm up on race day

[The Guy in Pink]

The older you get the more warm up you need. 

I tested the effect of  proper warm up a few years ago on a bicycle ergo-meter on several of my friends. The difference between cold and properly warmed up was  up to 30% more power for the same heart rate. average rider was over 20% for everyone. 

[Deena Naidoo]

thank you so much this, now it makes a lot of sense to me, altgough it feels that i am running on only 50% ( as opposed to your 30%) for the first 20km after starting cold. I also have to wait fro my " second breath"  to really get going. A t the argus Edinburgh drive  or the very aptly name Herat break hill is my nemises. It is only afte this that i reall get going.

So i am convince now that a warm start is essentail. thankx once again.

[fiasm]

a good warm up before a road race is to ride from home, especially if it's about 30 minutes away.

for track, use rollers or a trainer prior to each race. gradually you'll work out what is optimal for your body. 

[SwissVan]

I am a very slow starter and it usuallly take sme 35-45 mins to get into peak race condition on race days. I start the races cold. I require advise on what is the best way to get my body into maximum racing condiiton soon after start? all qualified advise willl be most appreciated. Rgds Deena

 

Try and warm up before the race, enough to work up a good sweat - once you are warmed up do a few short hard reps with recovery in between at or just below your LT effort. Keep pedaling as long as possible and join your start group as late as possible. Usually you need a partner who can do all the entering and preparation for you at the race while you are warming up. Then you need to figure out how to push into your group...

 

The other thing you can do is to simulate "cold" race starts during your training to try and get your body used to the discomfort. Do this by copying your usual race start routine during the occasional training ride.

 

Also keep in mind that everyone else is having the same problem and that after 30 minutes you will start feeling better.

 

 

[Archicyclist]

having all said that is very helpful, thanks.

 

how important is the cooling down after a race as well? does it make a difference? or can one just go for a massage?

 

[SwissVan]

 

Generaly it is always better imo to spend some time even if just a few minutes cooling down especialy after racing hard, allthough sometimes you cant wait to get off the bike...

 

I used to enjoy going for a leg massage every Monday, used help to unknot muscles and something to look forward to on Monday/restday.

 

Think the massages helped more than a Cool down.

 

 

[fiasm]

after what distance are you talking, ishy? should be no need for a massage. it's important to keep warm straight after a race. You do this by staying on the bike and coming to a gradual stop and then putting some warmer clothing on. If you happen to be like me and get very tight hamstrings, stretch when you get off, but that's very much an individual issue. 

[Archicyclist]

yes, I've heard that it becomes particularly important after a hard ride or race, maybe anything more than 2/3 hours. Also its important to 'flush' the excess lactic acid. I'm just wondering how much of a negative effect this will have and for how long?

[fiasm]

for me, lactic acid burn clears as quickly as it comes on. Apparently it totally clears from your system after about 30 minutes after cessation of exercise which I agree feels right. I would recommend a massage only after 2-3 hours if your muscles feel particularly tight but not to help clear lactic acid. In fact, I once had a massage and was told to go home and have a soak in the bath to clear the excess lactic acid! what a joke that was as I was just laying on the table face down getting my back rubbed!