Warming Up

Discussion in 'Cycling Training' started by TeleVizedPayne, Apr 26, 2006.

  1. TeleVizedPayne

    TeleVizedPayne New Member

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    Why does it take me a good 40 minutes to get warmed up enough to feel like I can give a maximum effort and to take my heartrate into the 85% MHR range and sustain it? My first 2 X 20 feels like I am just getting the whole system up and running and is pure misery and the second 2 X 20 is fun and feels much easier. Should I extend the second one to a longer period of time?

    How much time should be taken for warming up prior to all-out sprints of 1-2 minutes? I've also noticed the same situation when I try those.
     
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  2. AndROOb

    AndROOb New Member

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    I think that if you were to do a 15 minute warm-up, followed by 2 five minute efforts at your 2x20's pace, it would acclimatise you to your 2x20's session. I also think that if your completeing the second '20' easily, either try doing a 3rd '20' at the same intensity, or raise the intensity of the 2x20's.

    I think of all-out sprints as up to 30 seconds. Anything longer, for me, become anaerobic intervals. Preparing myself for sprints, I generally do high cadence work at low intensity to get my legs used to spinning, and build the intensity up from there.
    With anaerobic intervals, I do 2-3 shorter bursts (30 secs) at the intensity I'm working at to prime myself, get my cadence right, then get stuck in.
     
  3. li rider

    li rider New Member

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    Not sure of the answer, but its not just you. I usually ride early in the morning (starting 5:30 or 6), and at least for the first 20 minutes, the energy level is not there. Atter that, the body seems to wake up. problem is less acute if I ride starting at 10 AM.



     
  4. Sam83

    Sam83 New Member

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    Due to a prior engagement, the other day i was only able to do an hour long ride, the first half hour was spent getting up there, warming up. I was gunning it early on as much as I could cause of the time constraint. My body just didnt really feel up for it, i felt fatigued. I think i can tell when im good to go when i start breathing really deeply, and easily. Also after the painfull burn in the legs comes and passes. :D

    BTw, sprints of 1-2 minutes? is it me or do those sound kind of long?
     
  5. TeleVizedPayne

    TeleVizedPayne New Member

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    Yeah, my last interval I do a 10 second sprint, rest 50 seconds, then I do another, then, I do a 20 second sprint and take 40 seconds to rest. I want to get up to 1 minute. Can't do it. Good eye for BS!
     
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