Cycling Performance Club: What is the Best Cycling Warm Up?

Semi-Pro Cycling

2:10 More momentum for Critical Power over FTP

7:30 What is the research supporting warm-ups for endurance events?

12:30 What happens within the body during a warm-up?

21:10 Psychological benefit to warm-ups

24:25 Effect of warm-ups on performance

28:50 Which subjects are used in this research?

31:25 Does a warm-up really matter at all?

35:00 Downsides to a warm-up

36:55 Warming up for a specific phase within an endurance race

39:10 What are the pros doing?

42:35 Listener question on warm-up for an FTP test

47:00 Recommendations

57:40 Environmental factors affecting choice of warm-up

70:50 Conclusions

This episode’s panel:

Jason Boynton, PhD

boyntoncoaching.com

Damian Ruse

semiprocycling.com

Cyrus Monk

cyclistscientist.com

Instagram: @cyclingperformanceclub

Facebook: @cyclingperformanceclub

Twitter: @cyclingclubpod

Episode #9 References:

Could Critical Power be a better alternative to FTP for training?

https://www.bikeradar.com/advice/fitness-and-training/critical-power/

Effects of mild whole body hypothermia on self-paced exercise performance

https://journals.physiology.org/doi/full/10.1152/japplphysiol.01134.2017

Effects of ambient temperature on the capacity to perform prolonged cycle exercise in man

https://journals.lww.com/acsm-msse/Fulltext/1997/09000/Effects_of_ambient_temperature_on_the_capacity_to.18.aspx

Ergogenic effects of precooling with cold water immersion and ice ingestion: A meta-analysis

https://www.tandfonline.com/doi/abs/10.1080/17461391.2017.1405077?journalCode=tejs20

Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It?

https://pubmed.ncbi.nlm.nih.gov/32182586/

THE EFFECTS OF WARM-UP DURATION ON CYCLING TIME TRIAL PERFORMANCE IN TRAINED CYCLISTS

http://psjd.icm.edu.pl/psjd/element/bwmeta1.element.psjd-5f06136b-bdf0-411d-9f55-6c238b7a4380

Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications

https://pubmed.ncbi.nlm.nih.gov/26400696/

Effect of Warm-Up Exercise upon Muscular Performance Using Hypnosis to Control the Psychological Variable

https://www.tandfonline.com/doi/abs/10.1080/10671188.1961.10762072