Warming Up

If you race and want to warm-up before the event here is a Warm-up routine used by British Cycling and Team Sky...

I've seen this used for Short Road Races, Circuit Races, TT's and Pursuit efforts.

You would also aim to finish this warm up session 15-20 mins before your race/effort.

Timings (assume road bike)
00:00 – Start easy gear….4 sprockets down from top. Cadence around 80-90. Easy feeling.
@ 05:00 – increase cadence. Cadence should be approx 100 - 110 rpm
@ 07:00 - Move up one sprocket, maintain cadence
@ 09:00 - Move up one sprocket, maintain cadence
@ 11:00 - Move up one sprocket, maintain cadence (should now be on top gear)
@ 13:00 – Back down 4 sprockets, slow cadence and relax
@ 15:00 – 17:00 – 3 x 6s sprints at random intervals within 2 minutes
@ 17:00 – 20:00 – Back down the sprockets, wind it down and relax.
Towel down and prep for race.