How should you warm up for your training or race
Think about the timing
How long between the warm up and the start?
Effective warm-up strategies are crucial for optimizing endurance performance. A recent study by Yamaguchi et al. investigated the impact of different rest period durations following general warm-up (GWU) and dynamic stretching (DS) on endurance running performance. They found that time to exhaustion was significantly longer after the warm up followed by a 10minute rest, compared to no rest or a 5 minute rest. So ensure you start your warm up in sufficient time to give your self that 10minute window between the warm up routine and the start of your main session or race.
Yamaguchi, T., Takizawa, K., Shibata, K. et al. Acute effects of different rest period durations after warm-up and dynamic stretching on endurance running performance in male runners. Sport Sci Health (2023). https://doi.org/10.1007/s11332-023-01149-6
Actionable Insights for Athletes:
Optimize Rest Periods:
Implement a 10-minute rest period after a general warm-up and dynamic stretching to maximise performance.
Avoid shorter rest periods (e.g., 5 minutes) after dynamic stretching to prevent potential fatigue and performance impairment.
Dynamic Stretching Protocol:
Incorporate dynamic stretches targeting key lower extremity muscle groups (hip flexors, extensors, knee extensors, flexors, and ankle plantar flexors) into warm-up routines.
Performance Monitoring:
Monitor your performance after different warm up routines to gauge the effectiveness of these protocols on YOUR performance.
Pre-Competition Routine:
Structure pre-competition routines to include a general warm-up followed by dynamic stretching and a 10-minute rest period. This often times well with doing your warm up then heading to the start line.
Regular Evaluation:
Periodically evaluate the effectiveness of warm-up and rest protocols.
Adjust routines based on performance data and feedback.
Pre ride warm up routines
Incorporate these off the bike warm up routines to improve your mobility and prepare the body for the demands of your cycling session. Doing these before leaving the house means that by the time you have got your shoes on, helmet done up, and ridden down the road 10minutes will have passed and you are ready to start your training session.
Level 2
Level 4
Level 1
Level 3
Then move into your warm up on the bike
Pre run warm up routines
Add these warm up routines to your training to ensure you are ready for the run to come.
