Race warm-up: How to do it and why it’s important (video)

Get yourself ready to race with a progressive warm up

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Playlist 20 Videos Race warm-up: How to do it and why it's important (video) 02:17 Watch: Taking on the toughest climbs of the Tour of Flanders 13:52 The Lead Out: April 2019 - Cobbled Classics preview 36:50 The Lead Out: March 2019 - Milan-San Remo preview 34:48 Watch: Tour of Oman 2019 stage two highlights 06:33 Watch: Tour Down Under 2019 stage six highlights 05:38 Watch: Tour Down Under 2019 stage five highlights 00:00 Watch: Tour Down Under 2019 stage two highlights 05:23 Watch: Tour Down Under 2019 stage one highlights 04:49 The Lead Out: January 2019 - Tour Down Under and season preview 25:30 Watch: The best bits of the 2018 Tour de France 07:54 Watch: Tour de France 2018 stage 21 highlights 03:53 Watch: 2018 Tour de France stage 20 highlights 04:18 Watch: 2018 Tour de France stage 19 highlights 05:17 Watch: Tour de France 2018 stage 18 highlights 03:56 Watch: Tour de France 2018 stage 17 highlights 04:48 Watch: Tour de France 2018 stage 16 highlights 04:23 Watch: Tour de France 2018 stage 15 highlights 04:25 Watch: Tour de France 2018 stage 14 highlights 04:14 Watch: Tour de France 2018 stage 13 highlights 03:38

A warm-up is important on many levels, you need to raise you heart rate and increase blood flow in preparation for the exertion of a hard race or training session but by always repeating the same warm-up it helps to get you into the right mental state to compete.

Using the same warm-up every time means it is one less thing to think about, especially before a race when it can often be busy and stressful.

Callum-Skinner-warmup

A warm-up needs to prepare the body for effort but without taking the edge off your performance. By using carefully controlled intervals and putting the emphasis on leg speed rather than increased power you will reach the line ready to fire on all cylinders.

Aim to finish your warm-up as late as possible so you roll to the line prepared but without too much time to wait before the start.

20-minute progressive warm-up

This 20-minute warm-up is the one British Cycling coaches use for riders of all levels from youth to Olympians. This needs to be done on rollers, Wattbike or a turbo and you need some means of measuring cadence and timing your efforts.

When doing this warm-up you should be in a gear that you can pedal easily. By 11 minutes in you should feel warm and be sweating slightly. Select a gear one easier to prepare for the rev-outs. They aren’t about increasing power; it is simply to increase leg speed.

warm up table