{"id":168610,"date":"2025-09-25T17:57:11","date_gmt":"2025-09-25T17:57:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/168610\/"},"modified":"2025-09-25T17:57:11","modified_gmt":"2025-09-25T17:57:11","slug":"how-to-prep-your-body-for-every-ride","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/168610\/","title":{"rendered":"How to Prep Your Body for Every Ride"},"content":{"rendered":"

\"Estimated4 min read<\/p>\n

Starting a workout<\/a> without a warmup is like going on a rollercoaster right after lunch that goes from zero to 100 mph in seconds\u2014it might seem fun, but definitely won\u2019t feel good.<\/p>\n

\u201cTrying to push it too hard, too early will make the beginning of your ride not feel great, and that will set the tone for the rest of the ride,\u201d says Kendra Wenzel<\/a>, head coach at Wenzel Coaching and co-author of Bike Racing 101<\/a>.<\/p>\n

Ideally, she says, you want to give your legs<\/a> at least 15 to 20 minutes to \u201cwake up\u201d before hitting the first big effort of the day, or you could miss out on untapped watts. (Depending on your age and the ride you want to do, warmups can last a full hour\u2014but most experts recommend 15 to 20 minutes as a minimum.) <\/p>\n

Related Story<\/p>\n

There\u2019s also the injury prevention<\/a> factor: Warm muscles simply function better than those pushed into tough efforts right away.<\/p>\n

\u201cCycling is such a low-impact sport<\/a> that even if a cyclist doesn\u2019t warm up ideally, it\u2019s unlikely that they would become injured just from lack of warmup at the beginning of a ride. However, if they were going to do something very intense like uphill sprints<\/a> in big gears, the risk could go up,\u201d says Wenzel.<\/p>\n

No matter what kind of ride you\u2019re tackling, we have the ideal cycling warm up for you. <\/p>\n

Ride Easy\"casual<\/p>\n

Trevor Raab<\/p>\n

The experts we consulted all agreed that riders should take things slow at the outset, spinning easy<\/a> for at least 10 to 12 minutes. The idea is to let your body gradually and naturally warm up. <\/p>\n

An easy trick: Megan Alderete, a former professional cyclist who rode for Hagens Berman-Supermint, tells Bicycling she reminds herself to start each ride in the little ring to ensure she doesn\u2019t go out too hard.<\/p>\n

Meditate and Visualize\"visualizing<\/p>\n

Trevor Raab<\/p>\n

It\u2019s not only your cycling muscles<\/a> that need to warm up. Your mind<\/a> does, too. Wenzel suggests using those easy minutes of spinning to evaluate your current mental state and visualize the ride ahead. \u201cThe first 15 to 20 minutes of any ride will be a period of self-reflection,\u201d she says. <\/p>\n

Also, check in with your body. Pay attention to things like how your legs<\/a> feel: Are they heavy? Are they sore<\/a> anywhere? If you haven\u2019t ridden for a few days, it may take more spinning before your legs start opening up.<\/p>\n

\u201cEveryone feels terrible before they are warmed up, that\u2019s the point of the warmup!\u201d says Marissa Axell<\/a>, Cat 1 cyclist and owner of AXN Fitness and Coaching. \u201cLeave the judgements at home, and work through your own warmup process.\u201d <\/p>\n

Related StoryCheck Your Numbers\"checking<\/p>\n

Trevor Raab<\/p>\n

After a bit of easy spinning, quantitatively gauge your efforts against your heart rate<\/a> and\/or power<\/a> history (if you train with heart-rate monitors or power meters<\/a>) or go by perceived exertion<\/a>. <\/p>\n

Consider: Are you having to work harder than usual to put out a given amount of power<\/a>, or does it seem easier? If your heart rate is significantly higher or lower than your historical average, this may indicate that there\u2019s some overtraining<\/a> going on, or maybe even illness.<\/p>\n

\u201cThose are signals that can help you decide whether you should continue with a ride as planned or not,\u201d Wenzel says. <\/p>\n

Bump Up the Pace\"going<\/p>\n

Trevor Raab<\/p>\n

If all is well with your metrics, and you anticipate doing some heavier work that day, you\u2019ll want to start kicking things up after 10 to 12 minutes with a warmup interval, says Wenzel. But if you\u2019re good on time, take as much as you need to warm up. You\u2019ll want to fine-tune how you finish your warmup to fit the kind of ride you plan to do that day.<\/p>\n

For most kinds of rides, Axell suggests progressing a warmup interval to a moderate-to-hard pace, in the tempo range (if you train with zones<\/a>, this is zone 3<\/a>). Axell uses this period to start marrying the legs, the body, and the mind, and often does 10 to 30 minutes of warmup intervals before continuing with the rest of her workout. <\/p>\n

Related StoryCycling Warmups Specific to Your Ride\"uphill<\/p>\n

Amy Wolff<\/p>\n

Before Hard Rides<\/p>\n

\u201cIf you\u2019re going to join an intense ride, then it\u2019s a good idea to at least get a few minutes of harder riding in before you get there,\u201d Wenzel says. For a 20-minute warmup, for instance, that means spending 12 minutes spinning easily and 8 minutes in harder territory. Wenzel suggests pushing it over a few rollers (if your rides include lots of climbing<\/a>) or taking off from a stop sign with extra force. <\/p>\n

Before a Race<\/p>\n

In addition to upping your easy spinning to 15 minutes, Wenzel recommends finishing a warmup with a couple alternating periods of intensity. Include a few minutes of race-pace riding, a few minutes at threshold<\/a>, and a few eight-second spin-ups. To do a spin-up, choose a gear, then crank up your cadence<\/a> until you\u2019re pedaling as fast as you can without bouncing in the saddle.<\/p>\n

No matter what, make sure your warmup is done between five and 15 minutes before your race. <\/p>\n

Before a Century<\/p>\n

You likely won\u2019t need a special warmup, Wenzel says. Go for the easy spinning of about 10 minutes, or take however long feels good for you. It\u2019s always smart to include that early period of self reflection<\/a>, too.
<\/p>\n

Other Ways to Warm Up Before a Ride<\/p>\n

In addition to easy spinning, if you\u2019re going to ride right after work or early in the morning, it\u2019s helpful to add a few dynamic stretches<\/a> or mobility exercises<\/a> to your cycling warmup. This will help wake up your muscles and joints, moving them through full ranges of motion, which may make them feel better when you hop on the bike. <\/p>\n

Research<\/a> also says foam rolling<\/a> serves as an effective warmup tool. If your legs feel stiff frequently or you\u2019re a little sore, consider rolling out your quads, glutes, and calves before you jumping in the saddle. <\/p>\n

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