The Right Way to Warm Up and Cool Down: A Crucial Step 90% of Cyclists Overlook

Why Is Warming Up So Important?

Research shows that a proper warm-up can:

Raise muscle temperature: For every 1°C increase, muscle contraction force rises by about 5%
Increase joint mobility: Synovial fluid secretion increases, making joints more flexible
Improve cardiovascular efficiency: Cardiac output increases gradually, avoiding sudden cardiovascular strain
Activate energy systems: Lets the aerobic system take over progressively, reducing lactate buildup
Mental preparation: Shifts from daily mode to exercise mode

Before getting on the bike, do 5 minutes of dynamic stretching:

Leg swings: Swing each leg forward and backward 15 times, then side to side 15 times
Walking lunges: Walk forward 10 steps, taking as long a stride as possible each step
Glute bridges: Lie on the floor and do 15 reps to activate the glute muscles
Squats: Do 15 bodyweight squats
Light jogging: High-knee running in place for 30 seconds

Minutes 1-5: Easy pedaling at 40-50% of FTP, 90+ RPM
Minutes 5-8: Gradually increase to 60-70% of FTP
Minutes 8-10: Add 2-3 ten-second accelerations (85-90% FTP)
Minutes 10-12: Return to 50-60% of FTP to recover
Minutes 12-15: One 30-second all-out sprint (if it’s a high-intensity training day)

The warm-up before a race is even more important; aim for 20-30 minutes:

Don’t stop abruptly at the end of a workout:

Gradually reduce intensity: Take 5 minutes to drop from workout intensity to Zone 1
Maintain high cadence: Easy pedaling at 90-100 RPM
Purpose: Promote lactate metabolism and gradually lower heart rate

This is the time for static stretching, holding each movement for 30-60 seconds:

Quadriceps stretch: Stand and pull your heel toward your glutes
Hamstring stretch: Seated forward fold, reaching for your toes
Glute stretch: Lie on your back and do a figure-4 stretch
Iliotibial band stretch: Stand sideways against a wall, cross your legs and stretch
Calf stretch: Face a wall, lunge and push against it
Lower back stretch: Lie on your back, hug your knees, and rock side to side
Neck and shoulders: Tilt side to side and roll your shoulders

If you have a foam roller, roll each of the following areas for 1-2 minutes:

Skipping the warm-up and going straight to high intensity: Increases the risk of muscle strains and cardiovascular incidents
Doing static stretching before exercise: Research shows that static stretching before exercise reduces muscle power output
Stopping immediately after a ride: Sudden stops can cause blood to pool in the lower limbs, leading to dizziness
Only stretching, not recovering: Stretching is part of recovery, not all of it. Diet and sleep are equally important

Besides stretching, the following methods can also speed up recovery:

Eat within 15 minutes: Carbs + protein (the golden recovery window)
Compression leg sleeves: Wearing them for 1-2 hours can promote circulation
Contrast showers: 30 seconds of cold water / 2 minutes of hot water, repeated 3 times
Adequate sleep: 7-9 hours of quality sleep is the most powerful recovery tool