Notices
"The 33"-Road Bike Racing We set this forum up for our members to discuss their experiences in either pro or amateur racing, whether they are the big races, or even the small backyard races. Don't forget to update all the members with your own race results.

No Warmup Before Race

Old 05-28-18, 11:43 AM
  #1  
colombo357
Senior Member
Thread Starter
 
colombo357's Avatar
 
Join Date: Oct 2007
Location: Murica
Posts: 2,284
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 120 Post(s)
Liked 30 Times in 12 Posts
No Warmup Before Race

Due to stupidity on my part, I arrived late to a race and had to skip my warmup.

My average power was 20% below that of my most recent training ride of similar intensity, longer distance, and less adrenaline.

Oops.
colombo357 is offline  
Old 05-28-18, 12:03 PM
  #2  
rubiksoval
Senior Member
 
Join Date: Nov 2015
Location: Music City, USA
Posts: 4,444

Bikes: bikes

Mentioned: 52 Post(s)
Tagged: 0 Thread(s)
Quoted: 2622 Post(s)
Liked 1,429 Times in 711 Posts
Thats exactly why i ride the morning of a race, or the night before if its a morning road race. I never need a warm-up after those rides so if i dont get a chance to spin its not a big deal. Very useful for big city night crits with no place to warmup, or if it's raining or something.
rubiksoval is offline  
Old 05-28-18, 06:47 PM
  #3  
carpediemracing 
Senior Member
 
Join Date: Feb 2007
Location: Tariffville, CT
Posts: 15,401

Bikes: Tsunami road bikes, Dolan DF4 track

Mentioned: 36 Post(s)
Tagged: 0 Thread(s)
Quoted: 383 Post(s)
Liked 179 Times in 101 Posts
Although I'm pretty adamant about doing 15-60 minutes the day before a race, for day of the race it's not very important. In some of my best ever races I've done almost zero warm up, literally measured in the seconds it took to ride from registration to the start line (5 to 50 meters, to be generous).

I've done warm ups as well and didn't see a big difference in my race performance.

The exception would be particularly technical courses, where I'd be repeating massive efforts from the start. Even those I find that just rolling around a bit (15-30 min) was all I needed. Kitting up and going hasn't worked for me in those races.

For me it's most important to know that I'm ready to race. Number pinned, shoes good, kit good, bike ready, bottle/s ready, etc. If I'm ready to race then I can relax a bit.
__________________
"...during the Lance years, being fit became the No. 1 thing. Totally the only thing. It’s a big part of what we do, but fitness is not the only thing. There’s skills, there’s tactics … there’s all kinds of stuff..." Tim Johnson
carpediemracing is offline  
Old 05-28-18, 08:23 PM
  #4  
ted ward
Rice Baker
 
ted ward's Avatar
 
Join Date: Feb 2008
Location: socal
Posts: 566
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
Likes: 0
Liked 1 Time in 1 Post
I never felt I got much benefit from the warmup, either. I figured it was due to being a fast-twitch guy. I dunno.
ted ward is offline  
Old 05-29-18, 01:09 AM
  #5  
mattm
**** that
 
mattm's Avatar
 
Join Date: Dec 2006
Location: CALI
Posts: 15,402
Mentioned: 151 Post(s)
Tagged: 0 Thread(s)
Quoted: 1099 Post(s)
Liked 104 Times in 30 Posts
Maybe I’m weird, but I like a proper warmup. Rollers are ideal but when traveling not an option. Even just 10 mins and I’m good.

”Rollong around” is generally a **** warmup for me.
mattm is offline  
Old 05-29-18, 06:19 AM
  #6  
topflightpro
Senior Member
 
topflightpro's Avatar
 
Join Date: Jul 2007
Posts: 7,567
Mentioned: 54 Post(s)
Tagged: 0 Thread(s)
Quoted: 1851 Post(s)
Liked 675 Times in 427 Posts
I need a decent warm up. Usually, rolling around easy for 30 min. or so with a couple of short hard jumps works, but lately, I've been trying a more structured warm up, which seems to be working out ok.

That said, I did not get a warm up before my Kilo on Friday night. The rain threw off the schedule, and they ended up rushing things, so I went into that fairly cold. It was a freaking disaster, that more-so because I was just not ready and rushing to get to the start line than not having a good warm up.
topflightpro is offline  
Old 05-29-18, 08:22 AM
  #7  
aplcr0331
Hear myself getting fat
 
aplcr0331's Avatar
 
Join Date: Jul 2011
Location: Inland Northwest
Posts: 759

Bikes: Sir Velo A Sparrow

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 335 Post(s)
Liked 265 Times in 134 Posts
I ride to work (18 miles) on the morning of the race. Then from work I ride over to the race (about 4.5 miles) and consider that a warmup for me.

Last race I rode a steady state lap around the track, but still had to wait another 30 minutes before my race.

I'm not sure if a "proper" warmup will work for me. I guess being new to cycling and racing I'd be afraid of wasting too much energy. Plus, I'm old and am not close to winning or contesting anything so perhaps it doesn't mean as much for me. I get nervous at races still so having to think about a warmup protocol might be much for me.
aplcr0331 is offline  
Old 05-29-18, 08:23 AM
  #8  
furiousferret
Senior Member
 
furiousferret's Avatar
 
Join Date: Jan 2006
Location: Redlands, CA
Posts: 6,313
Mentioned: 31 Post(s)
Tagged: 0 Thread(s)
Quoted: 842 Post(s)
Liked 469 Times in 250 Posts
For me performance is terrible if there's no warm up, and the longer the warm up the better I race. Ideally 45 minutes.
furiousferret is offline  
Old 05-29-18, 08:48 AM
  #9  
Ygduf
¯\_(ツ)_/¯
 
Ygduf's Avatar
 
Join Date: Jun 2008
Location: Redwood City, CA
Posts: 10,978

Bikes: aggressive agreement is what I ride.

Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 967 Post(s)
Likes: 0
Liked 4 Times in 4 Posts
I much prefer a real warmup, like steady trainer or roller effort where you break a sweat and get capillaries open.

I barely ever have the time or energy for a real warmup.
Ygduf is offline  
Old 05-29-18, 09:18 AM
  #10  
gsteinb
out walking the earth
 
gsteinb's Avatar
 
Join Date: Jun 2005
Location: Lake Placid, NY
Posts: 21,441
Mentioned: 71 Post(s)
Tagged: 1 Thread(s)
Quoted: 912 Post(s)
Liked 752 Times in 342 Posts
I prefer a good warm up, though don’t always get one. Pre dawn starts. Bad weather. In lieu of my preference I find a couple of good bong rips help.





Too soon?
gsteinb is offline  
Old 05-29-18, 10:15 AM
  #11  
wktmeow
Senior Member
 
wktmeow's Avatar
 
Join Date: Mar 2012
Location: San Diego
Posts: 703

Bikes: CAAD 10

Mentioned: 59 Post(s)
Tagged: 0 Thread(s)
Quoted: 277 Post(s)
Liked 229 Times in 111 Posts
I rarely do a full on warmup with any sort of structure. Only before TT's really. Otherwise I tend to just roll around for 15-20 mins if I have time, take a couple of little digs, and call it done. I've started races with no warm up plenty of times. It's only bad if someone makes it hard from the gun, otherwise I'm OK.
wktmeow is offline  
Old 05-29-18, 10:36 AM
  #12  
Ygduf
¯\_(ツ)_/¯
 
Ygduf's Avatar
 
Join Date: Jun 2008
Location: Redwood City, CA
Posts: 10,978

Bikes: aggressive agreement is what I ride.

Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 967 Post(s)
Likes: 0
Liked 4 Times in 4 Posts
Originally Posted by gsteinb
I prefer a good warm up, though don’t always get one. Pre dawn starts. Bad weather. In lieu of my preference I find a couple of good bong rips help.





Too soon?
nah dude, you do you.

I don't smoke, anyway. Edibles - better control of dose and saves the lungs.
Ygduf is offline  
Old 05-29-18, 10:40 AM
  #13  
gsteinb
out walking the earth
 
gsteinb's Avatar
 
Join Date: Jun 2005
Location: Lake Placid, NY
Posts: 21,441
Mentioned: 71 Post(s)
Tagged: 1 Thread(s)
Quoted: 912 Post(s)
Liked 752 Times in 342 Posts
Originally Posted by Ygduf
nah dude, you do you.

I don't smoke, anyway. Edibles - better control of dose and saves the lungs.
not as strong a rim shot.
gsteinb is offline  
Old 05-29-18, 10:43 AM
  #14  
Ygduf
¯\_(ツ)_/¯
 
Ygduf's Avatar
 
Join Date: Jun 2008
Location: Redwood City, CA
Posts: 10,978

Bikes: aggressive agreement is what I ride.

Mentioned: 109 Post(s)
Tagged: 0 Thread(s)
Quoted: 967 Post(s)
Likes: 0
Liked 4 Times in 4 Posts
Originally Posted by gsteinb

not as strong a rim shot.
is that a hybrid strain
Ygduf is offline  
Old 05-29-18, 11:22 AM
  #15  
caloso
Senior Member
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 40,865

Bikes: Specialized Tarmac, Canyon Exceed, Specialized Transition, Ellsworth Roots, Ridley Excalibur

Mentioned: 68 Post(s)
Tagged: 0 Thread(s)
Quoted: 2952 Post(s)
Liked 3,106 Times in 1,417 Posts
I prefer at least 20 minutes on the trainer, mostly steady with a couple of hard jumps. But oddly enough, my best placings lately have been when I was running late and had no warm up at all. Got 4th at San Rafael and still had my frame pump and saddle bag attached.
caloso is offline  
Old 05-29-18, 12:30 PM
  #16  
fastk9dad
Senior Member
 
Join Date: Oct 2014
Location: Location: Location:
Posts: 135

Bikes: Specialized Tricross, Cannondale CAAD10

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 14 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
I prefer to warm up for about 20 minutes with a few hard efforts thrown in. If I don't warm up my legs will feel dead in 10-15 mins and by the time I work through that (~20mins) I'm usually out the back. Warming up gets me beyond that point so my performance doesn't suffer due to dead legs.
fastk9dad is offline  
Old 05-29-18, 06:31 PM
  #17  
ntnyln
Senior Member
 
Join Date: Jul 2007
Location: Columbia, MD
Posts: 304
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 79 Post(s)
Liked 153 Times in 72 Posts
I'm mixed depending on the type of race but lean more towards warming up as I get older. Crits longer with a few hard efforts and RR I spin around with a few pops just in case. I learned my lesson in my first 1/2/3 race as a newly minted 3, the Modesto RR, which is essentially a 75 mi crit. We got there late and my teammate convinced me that it was a RR so no need to warm up. We were at 32 mph 3 min into the race. That hurt, so now I always try to do something.
ntnyln is offline  
Old 05-29-18, 08:09 PM
  #18  
Ttoc6
Cat 2
 
Ttoc6's Avatar
 
Join Date: Nov 2016
Location: UT
Posts: 1,570

Bikes: Tarmac, Why Cycles R+, Evil The Calling

Mentioned: 91 Post(s)
Tagged: 0 Thread(s)
Quoted: 605 Post(s)
Liked 194 Times in 87 Posts
Longer easy start road race? Just roll around a bit.

TT's? I've got a program. 10 minutes easy spinning. 10 minutes with a ladder (2minute steps usually about 20W per step) up to just about target wattage.(ie Start at 220 build to 320) Bring it back down a bit then spin easy to finish off the time. Works well on my rollers because I'm usually spinning like mad to get that top power and it's one gear per 20W up until just about the end.

Crits or RR's that start hard? Ride to the race if its an option or spin on roller til you feel good, short ladder like above but not all the way up. Then throw in a few 20-30s bursts of high rpm and I'm good to go.
Ttoc6 is offline  
Old 05-30-18, 01:40 PM
  #19  
arai_speed
Senior Member
 
arai_speed's Avatar
 
Join Date: Jul 2017
Location: Cali Caliente
Posts: 94

Bikes: Yes

Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 41 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by fastk9dad
I prefer to warm up for about 20 minutes with a few hard efforts thrown in. If I don't warm up my legs will feel dead in 10-15 mins and by the time I work through that (~20mins) I'm usually out the back. Warming up gets me beyond that point so my performance doesn't suffer due to dead legs.
^^what he said.
arai_speed is offline  
Old 05-30-18, 02:31 PM
  #20  
jsk
Senior Member
 
Join Date: Aug 2012
Location: Houston
Posts: 606

Bikes: Trek Madone, Blue Triad SL, Dixie Flyer BTB

Mentioned: 8 Post(s)
Tagged: 0 Thread(s)
Quoted: 160 Post(s)
Liked 0 Times in 0 Posts
I rarely have time for much of a warmup, and don't feel a need for long warm-ups anyway. State TT was weekend before last, and I think I did about 8-10 minutes. I find a few minutes of easy spinning followed by a few short bursts of high-cadence is enough, maybe a really short/quick 'ladder' up to threshold power if I think/know the event is going to start with a hard effort. Only time I might go a little bit longer is before a winter race when I'm actually cold.

Velonews Fast Talk podcast did an episode about warmups a year or so ago. Their takeaway based on the science was that the most effect warmups are short and occur immediately before the event (eg minutes, not half hour or longer), and also that long warmups are more likely to just add fatigue. Then they went wish-washy as said it's all a matter of personal preference so just do what feels right to you.
jsk is offline  
Old 05-30-18, 04:25 PM
  #21  
colombo357
Senior Member
Thread Starter
 
colombo357's Avatar
 
Join Date: Oct 2007
Location: Murica
Posts: 2,284
Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 120 Post(s)
Liked 30 Times in 12 Posts
Originally Posted by fastk9dad
If I don't warm up my legs will feel dead in 10-15 mins and by the time I work through that (~20mins) I'm usually out the back.
That's exactly what happened to me. And it was a crit.
colombo357 is offline  
Old 05-30-18, 06:48 PM
  #22  
aaronmcd
Senior Member
 
aaronmcd's Avatar
 
Join Date: Aug 2013
Location: SF, CA
Posts: 3,462

Bikes: Cervelo S5, Marin Gestalt X11

Mentioned: 71 Post(s)
Tagged: 0 Thread(s)
Quoted: 554 Post(s)
Liked 65 Times in 45 Posts
I get bored warming up, but if my legs feel a bit sluggish from a hard ride the day before or from too much of nothing, 4 or 5 minutes near threshold helps get the initial hurt out.
aaronmcd is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
spectastic
"The 33"-Road Bike Racing
3
05-01-18 03:38 AM
lupy
"The 33"-Road Bike Racing
49
03-03-16 01:14 PM
beatlebee
"The 33"-Road Bike Racing
96
01-14-13 07:58 PM
sdgrannygear
"The 33"-Road Bike Racing
8
06-14-11 10:09 AM
faire_du_velo
Cyclocross and Gravelbiking (Recreational)
14
10-22-10 07:31 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service -

Copyright © 2024 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.