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British Cycling 20 minute warm up

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Article posted: 14/02/2013

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At British Cycling all levels of riders use the twenty minute warm up routine. When you warm up you will ride hard, you will break sweat, and will be out of breath at some points. Riding a good event requires a rider to have felt, in the warm up, the effort that they will need to sustain in the race.

However the balance is ensuring that the warm up does not detract from the event itself. This is achieved by controlling all warm up efforts, concentrating on bringing the effort to a peak just before heading to the start ramp or line.

20 Minute Warm Up

The aim of the session is to progressively increase the intensity, culminating in some very intense six second efforts. To enable you to carry it out effectively you will need, a bike and a turbo trainer with the ability to measure cadence. You could also use a Wattbike, a bike on rollers or a static bike in a gym. As part of your Sportive Training Plan, you can use the twenty minute warm-up as a warm-up for intense turbo sessions or if repeated as a primary session in itself. Use a relatively high gear, but one that allows use of the same gear throughout. Example: Large chainring, halfway up the rear cassette.

When using the below table you should start in a gear you can pedal easily, when increasing your cadence you should reach a stage at 11 minutes where you should be starting to sweat and be slightly out of breath. At this point drop the gearing by one cog to an easier gear, pedal easily and prepare for the rev outs. Rev outs are not to increase power, they are there to increase leg speed.

 

Time Cadence Instruction/Focus
5 Minutes 90 Smooth Pedalling
2 Minutes  95 Smooth Pedalling
2 Minutes  100 Smooth Pedalling
2 Minutes  105 Smooth Pedalling
1 Minute 30 Seconds  110 Smooth Pedalling
30 Seconds  120-130  Maintain Form
2 Minute  90 Relax and Recover
6 Seconds  150+ Max Rev Out
1 Minute  90 Smooth Pedalling
6 Seconds  150+ Max Rev Out
1 Minute  90 Smooth Pedalling
 6 Seconds  150+ Max Rev Out
 2 Minutes 42 Seconds  90 Smooth Pedalling

 

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