Warm-Up Essentials for Cycling Success: Research-based and Coach-Approved Methods

By Christopher Schwenker

Why a Proper Warm-Up Is Critical for Cycling Performance

The modern time-crunched athlete will often overlook the importance of a proper warm-up. Yet, it plays a crucial role in preparing the mind and body for optimal performance, especially for competitive and recreational cyclists. The first few minutes of a ride may feel overly challenging, but they don’t have to be. With a structured warm-up, you can ensure that your muscles are ready, you’ve elevated your heart rate, and your mind is mentally prepared for the challenge ahead. But what exactly does a proper warm-up entail, and how can it improve your cycling performance?

Key Takeaways for the Virtual Cyclist

• Hit all the zones: Target the various intensity levels you expect to reach during the ride, race, or training session to prepare your cardiovascular system, muscles, and mind for what’s ahead.
• Be cautious not to overheat: Pay attention to your body temperature during the warm-up, as overheating can hinder performance.
• Prepare mentally: Don’t just warm up physically—prepare your brain as well. Mental readiness is key for high-performance events.
• Timing is everything: Aim for at least 8 minutes of easy spinning before you begin intense efforts.

A proper warm-up has been shown to enhance performance, particularly during high-intensity exercise, through physiological changes like improved oxygen availability to the working muscles at activity onset and reduced lactate accumulation.

The Benefits of a Proper Cycling Warm-Up

Research supports the significant advantages of warming up before high intensity cycling. A 2005 study published in Medicine & Science in Sports & Exercise found that cyclists who performed warm-ups showed a 2–3% improvement in time trial performance.

The study attributed this improvement to increased oxygen availability, which accelerates aerobic metabolism and enhances oxygen kinetics during the onset of exercise​.

These benefits occur because the warm-up helps accelerate V̇O2 kinetics, improving oxygen uptake and delivery to muscles at the beginning of the activity. This results in better performance when you hit the more challenging parts of your workout or race.

A Few Things to Avoid When Warming Up

Not all warm-up strategies are equal, and timing matters. According to a review by Bishop, warm-ups need to leave the athlete feeling ready and energized but not fatigued.

For events lasting over 10 minutes, a low-intensity warm-up is beneficial. However, intense warm-ups (over 70% of V̇O2max) may lead to muscle fatigue and excess lactic acid, which can hinder performance, especially if there isn’t enough recovery time between the warm-up and the event​.

The goal is to prime your muscles without exhausting them. A balance between intensity and duration is key to maximizing your warm-up.

Why Are the First Five Minutes Always the Hardest?

The first few minutes of any cycling session are often the hardest. As you start pedaling, your body experiences a sudden increase in metabolic demand, and your heart has to work harder to supply oxygenated blood to your muscles. The limiter is our heart; its cardiac output, the blood it pumps through the body, is forced to increase dramatically.

This process, known as cardiac output, is the product of heart rate multiplied by stroke volume (the amount of blood pumped per heartbeat).

Cardiac Output = Heart Rate x Stroke Volume

At the beginning of a ride, your heart rate and stroke volume ramp up quickly to meet the increased demands of your muscles. Blood flow is redirected from less critical areas, such as the gastrointestinal tract, to the working muscles, leading to that initial rush as your system adjusts to the shock.

The first five minutes are even more challenging because of this discrepancy. Your heart, lungs, blood vessels, and muscles must work harder to support your exercise demands and accommodate for the mismatch. As your cardiovascular system adjusts, the perceived effort levels out, and the remainder of your session will feel less of a struggle​​.

Tips to Make the First Five Minutes of Your Cycling Warm-Up Easier

The good news is there are ways to ease the difficulty of those first few minutes:

• Stay hydrated: Proper hydration ensures that your stroke volume remains high, helping your body meet the demands of the ride.
• Gradually increase your heart rate: Engage in a muscle activation routine before you get on the bike to raise your heart rate slowly and prepare your body for the physical demands of cycling.
• Build fitness: A well-conditioned cardiovascular system is key to reducing the struggle in the early stages of exercise.

Two Sample Warm-Up Routines to Consider Before Your Next Race or Workout

Coach-proven techniques suggest structured warm-up routines that can help you prepare for the intensity of a race or workout. Here are two effective warm-up strategies designed to optimize your performance:

Warm-Up Routine 1: Endurance-Focused Warm-Up

1. 5-10 minutes of easy spinning to gradually elevate your heart rate.
2. 1 x 3-minute tempo/LT interval at a moderately high intensity to prime your system.
3. 1 x 2-minute VO2max interval to spike your effort and challenge your aerobic capacity.
4. 2 x 8-second sprints to activate fast-twitch muscle fibers for short bursts of power.
5. After the efforts, take 2-3 minutes of Zone 2 spinning for recovery.
6. Finish with 8 minutes of easy spinning to fully prepare and settle into the effort.

This routine will fire up your muscles and aerobic system, helping you feel mentally and physically ready for high intensity cycling sessions, whether racing or training.

Warm-Up Routine 2: FTP-Focused Warm-Up

1. Start with 5 minutes of easy spinning while focusing on your breathing.
2. Step up to an endurance pace at 55-65% of your FTP for 3 minutes.
3. Increase to 75-80% of your FTP (Tempo zone) for 2 minutes.
4. Bump up to 85-90% of your FTP (Threshold) for 1 minute.
5. Finish this segment by pushing to 100% of your FTP (Sustaining threshold) for 1 minute.
6. After that, take a 3-minute easy spin recovery to catch your breath.
7. Finally, perform 4 x 15-second surges at 120-140% of your FTP (VO2 Max) with 1 minute recovery between each.
8. End with easy spinning for eight minutes before starting your event.

This warm-up routine targets all the necessary energy systems and ensures you’re physically and mentally ready for a high-effort performance.

A Recent Study: A Contrarian View

While most studies support the benefits of a proper warm-up, not all research agrees. A recent study from the European University of Madrid questioned whether warm-ups improve performance for endurance athletes.

The study had 15 male cyclists perform three 20-minute time trials with varying warm-up routines. Although warm-ups improved jumping ability and initial power output, there was no overall benefit in the time trial performance. The cyclists started faster but finished at similar times across all conditions​.

This study suggests that while a warm-up can help with explosive efforts, it may not significantly improve endurance-based performance. However, the psychological benefits of a warm-up—feeling physically and mentally prepared – could still play a key role in performance. How and if you should prioritize a proper warm-up is between you and your coach.

Make a Proper Warm-Up an Essential Element of Your Training

A structured warm-up is vital to ensure you’ve prepared your body and mind for the increased oxygen demand and intensity during exercise.

A proper warm-up allows you to avoid early fatigue, improve efficiency, and enhance overall cycling performance by gradually increasing muscle temperature, enhancing blood flow, reducing stiffness, and eliminating anxiety over how the effort will feel.

Whether preparing for a race, a training session, or a challenging climb, a solid warm-up strategy will make all the difference. Keep your body cool, mind focused, and muscles ready, and you’ll prime your aerobic motor for success.

About the Author

 After over twenty years as director of his private physical therapy practice, Chris stepped away to pursue his passion for virtual cycling and writing. He founded TheZommunique.com, the leading source of independent cycling esports journalism, is a frequent contributor to Cycling Weekly, Cycling News, and road.cc, and co-hosts The Virtual Velo Podcast. He cycled 3,900 miles across the US in 2022 to support his virtual cycling non-profit, The DIRT Dad Fund