Team BKool CycleChat

[kipster]

Funnily enough last night watching some kids programme with my youngest where someone was about to do something awesome in a game and they broke the Internet! Bummer!

It was Kipster in a rage over his broken collarbone...

Damn it's back up, must try harder.

Consultant says the break should heal fairly quickly and I'll be back driving in about 3 weeks and all being well on the bike is 6 -8 weeks. Turbo can start next week. Mallorca is a no cycling zone, so trying to find groups for my son to cycle with.

 

[<Tommy>]

Long day at work today. in fact it's looking like a long week...

Good chance I just opt for bumbling on my own rather than getting mullered by you savages. Apologies in advance. (I am aware on the excuse scale this is probably a weak 0.5...)

 

[bazzer99]

Lots of secret sessions

Just fitting them in when I can

 

[Soarerv8]

Whilst it is a quiet news day could someone answer what the dickens I am supposed to do during a warm up. I can either amble around a bit turning over my pedals but not sure what that is achieving or pedal quite quickly and just be worn out sooner than I would normally have been in the race.
Should I be aiming to bring my heart rate up to race pace gently rather than scaring it in the first couple of minutes of a ride?

 

[Brendan Parker]

on a t

Whilst it is a quiet news day could someone answer what the dickens I am supposed to do during a warm up. I can either amble around a bit turning over my pedals but not sure what that is achieving or pedal quite quickly and just be worn out sooner than I would normally have been in the race.
Should I be aiming to bring my heart rate up to race pace gently rather than scaring it in the first couple of minutes of a ride?

on Tuesday 's your supposed to start your "warm up" about 18.00 hrs ride flat out for 2 hours to see how far you can get at max candence, don't slow down until the start of the handicap and then I ll see if I can stay in front of you then

 

[bobinski]

re warming up, I spin very low gears to get warmed up, no fan, speeding up over 15-20 min. I keep an eye on my knee at moment so take a while and then I work up through gears 1/2 min each one trying to keep cadence up 90-100 and then then try and mix up a few out of saddle sprints though first few always a bit gingerly. By now heart rate will be 160 ish. Breathing will be difficult. Spin down, fan on and cool a little, take some water or a gel if we are riding for an hour.Then either into the 10 min warm up but just spinning medium gears at 80ish or if a chain gang race try and keep it 1 gear or 2 below top gear so I can step right in. It's a good 30 min for me sometimes longer.

 

[Randyberlin]

Long day at work today. in fact it's looking like a long week...

Good chance I just opt for bumbling on my own rather than getting mullered by you savages. Apologies in advance. (I am aware on the excuse scale this is probably a weak 0.5...)

That was me last week. Not on the bike until yesterday. I did the first week's chain gang race , you are ahead by a full minute and soarerv8 and Monte between us.

 

[Soarerv8]

on a t

on Tuesday 's your supposed to start your "warm up" about 18.00 hrs ride flat out for 2 hours to see how far you can get at max candence, don't slow down until the start of the handicap and then I ll see if I can stay in front of you then

Scarily you appear to have described something less tiring than Bob's proper warm up!

 

[theboxers]

I usually use the 10 minute warm up to do 2 minute sets. Start at about 90 cadence at 100 watts, which creeps up to 95 @ about 110wats. Then up a gear for the next 2 minutes at 90 odd cadence. After 8 minutes I am usually in low zone 4 power wise and low zone 2 in heart rate. I am not blowing too hard. It gets me started without too much shock to the system.

I am now looking at doing a longer low power intro to get the legs spinning first before going up the gears. It seemed to work well on Sunday when I did the chaingang stage 2 session

 

[LBHIFI]

Whilst it is a quiet news day could someone answer what the dickens I am supposed to do during a warm up. I can either amble around a bit turning over my pedals but not sure what that is achieving or pedal quite quickly and just be worn out sooner than I would normally have been in the race.
Should I be aiming to bring my heart rate up to race pace gently rather than scaring it in the first couple of minutes of a ride?

The purpose of the warm up is to make your system ready to provide maximum power from the start.
If you do your warm up in a controlled environment like a velodrome, you should slowly see your power rise with what feels like less and less effort. Don't know about others, but as my warm up progresses I also get the benefit of a more clear airway (nostrils).
My typical warm up looks something like this:

1. Damn, those 100 watt feels heavy (body wants to stop and lie one the sofa). How the hell am I gonna do a race averaging 300 watt?
2. Ok, doing 150 watt and it doesn't feel that bad...
3. Doing 200 watt and it's still not that bad....arghhh now it's not too pleasant, backing off a bit...
4. Wow, that helped. Now putting pressure on again and doing 250 -300 watt and it feels ok.
5. Ok, I know those Chain Gangers are a crazy mob...better throw in some 4-5-600 watt sprints to prepare for the shock.
6. 9 minutes to race start....I'm ready now dammit. Well, have to keep warm, maybe I should do a few 3-400 watt pulsing just to remind the system what's ahead.

 

[bobinski]

The purpose of the warm up is to make your system ready to provide maximum power from the start.
If you do your warm up in a controlled environment like a velodrome, you should slowly see your power rise with what feels like less and less effort. Don't know about others, but as my warm up progresses I also get the benefit of a more clear airway (nostrils).
My typical warm up looks something like this:

1. Damn, those 100 watt feels heavy (body wants to stop and lie one the sofa). How the hell am I gonna do a race averaging 300 watt?
2. Ok, doing 150 watt and it doesn't feel that bad...
3. Doing 200 watt and it's still not that bad....arghhh now it's not too pleasant, backing off a bit...
4. Wow, that helped. Now putting pressure on again and doing 250 -300 watt and it feels ok.
5. Ok, I know those Chain Gangers are a crazy mob...better throw in some 4-5-600 watt sprints to prepare for the shock.
6. 9 minutes to race start....I'm ready now dammit. Well, have to keep warm, maybe I should do a few 3-400 watt pulsing just to remind the system what's ahead.

Spot on LBHIFI
Why is stage 1 AlWAYS the hardest?

 

[Add]

Whilst it is a quiet news day could someone answer what the dickens I am supposed to do during a warm up. I can either amble around a bit turning over my pedals but not sure what that is achieving or pedal quite quickly and just be worn out sooner than I would normally have been in the race.
Should I be aiming to bring my heart rate up to race pace gently rather than scaring it in the first couple of minutes of a ride?

I put my shoes on. The action of bending over makes me feel light headed and a bit giddy, I then fill my water bottle, check the clock, realise I'm running late, hop on and go for it.
This works ok for me, but might not suit everyone. I appreciate it would benefit from a little fine tuning.
Already nervous about tonight's handicap, never mind that beast looming on Thursday.

 

[<Tommy>]

Thanks for the insight regarding your warmup guys. It's been something I've thought about but like you said Soarer, I've had no real method to the madness. Like you add, I'm always running late! My warm up is normally a bit of the official warm up and then a bit of the race itself... Warm down usually takes place on the sofa in the fetal position... There may or may not be some light whimpering involved...

 

[theboxers]

Will not make it tonight . Work is getting in the way of sessions for the next few weeks .

 

[Soarerv8]

I put my shoes on. The action of bending over makes me feel light headed and a bit giddy, I then fill my water bottle, check the clock, realise I'm running late, hop on and go for it.
This works ok for me, but might not suit everyone. I appreciate it would benefit from a little fine tuning.
Already nervous about tonight's handicap, never mind that beast looming on Thursday.

This warm up I recognise!