What is the best cycling warm-up?

Episode 9 August 03, 2021 01:13:46
What is the best cycling warm-up?
The Cycling Performance Club
What is the best cycling warm-up?

Aug 03 2021 | 01:13:46

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Hosted By

Damian Ruse Cyrus Monk Dr. Jason Boynton

Show Notes

Join us in this episode as we dive deep into the literature to find out what is the best warm-up method for cyclists. Or, whether it even matters! How do you think your typical warm-up compares to what the science says is best?

Episode Timestamps:
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

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

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

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

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

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

The effects of warm-up duration on cycling time trial performance in trained cyclists

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

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

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Co-hosts:
Jason Boynton, Ph.D. - sport scientist and cycling coach
boyntoncoaching.com

Cyrus Monk - professional cyclist and cycling coach 
cyclistscientist.com

Damian Ruse - professional cycling coach
semiprocycling.com

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