The Road Cycling Performance Manual by Bloomsbury Publishing

Author:Bloomsbury Publishing
Language: eng
Format: epub
ISBN: 9781472944450
Publisher: Bloomsbury Publishing
Published: 2018-03-18T16:00:00+00:00

‘Warm-ups are really important, you need to get your body ready for that effort, but my warm-up is not very long. It’s 20 minutes. First, 5 minutes easy then 8 minutes progressive, so I just kick down the block every couple of minutes and then I do 2 minutes easy. Then 6-second sprints with a minute’s rest in between and then recover. It’s the warm-up I was taught when I was 13 by British Cycling. I love it, there’s everything in that warm-up that you need.’

HANNAH BARNES, CANYON/SRAM

BRITISH CYCLING 20-MINUTE WARM-UP

The standard warm-up prescribed by British Cycling for all of its training plans and used by riders across the Great Britain Cycling Team. This warm-up is based on cadence so is especially suited to rollers or if you’re unable to monitor heart rate or power. Both of these 20-minute warm-ups work well; it’s a case of finding which suits you and the workout/event you’re doing best.

I use Alberto’s warm-up before time trials and pursuit efforts, and the British Cycling warm-up before indoor trainer sessions and at track league. Experiment with both and find what suits you and the particular events you’re doing.

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