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


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

This is a listener supported podcast, and we would be stoked if you supported us by becoming a member of The Cycling Performance Club! With your backing we can continue our mission to deliver the best in cycling performance knowledge and practical advice to you and the greater cycling community. Support The Club by clicking here!

Jason Boynton, Ph.D. - sport scientist and cycling coach

Cyrus Monk - professional cyclist and cycling coach 

Damian Ruse - professional cycling coach

TCPCP Social Media:
Website: cyclingperformanceclub.com
Instagram: @cyclingperformanceclub
Facebook: @cyclingperformanceclub
Twitter: @cyclingclubpod
LinkedIn: The Cycling Performance Club Podcast


Other Episodes

Episode 15

September 25, 2021 01:03:58
Episode Cover

Evaluation of a training intervention: Does nasal breathing improve performance?

We take a dive into the nasal passage (pun intended?) and look at whether there are performance gains that can be obtained by employing...


Episode 13

September 09, 2021 00:56:37
Episode Cover

What you need to consider when testing cyclists- Part 1 of 2

Testing cyclists is a key component of a science-based approach to improving cycling performance. And there is a surprising amount of important theory to...


Episode 6

July 13, 2021 01:25:57
Episode Cover

Pathway(s) from Amateur Cyclist to Pro, and Wasn't FTP supposed to be dead?!

In this episode the co-hosts explore what it takes to advance from an amateur cyclist to a professional cyclist. Episode Timestamps:1:20 A few years...