Jul 16, 2002 4:42 AM
|I'm not new to biking, I have been mountain biking for years, but I am pretty new to road biking. I have the same problem on my mountain bike and my road bike. I know I don’t warm up properly. After about 10 min of riding I feel really winded and worn out. Usually I take a small break then get back on the bike and I am fine after that for the rest of the ride but its those first few min that I feel totally dead. How do all of you warm up? What kind of stretches do you do? What do you eat before and during a ride? Do you take it easy for the first few min then go hard or do you go hard right off the bat?|
|re: Warming up||JL|
Jul 16, 2002 6:03 AM
|I don't usually stretch before I ride (as I've heard/read it's counterproductive unless the muscles are warm), but I definitely stretch during the ride on the bike and afterwards. Maybe you're going too fast for that first 10 minutes. Try spinning more for the first 10-15 minutes to get the blood flowing and then work up to a higher intensity. I've found that works best for me but 'YMMV'. If it's my usual before work ride, I'm trying to hydrate some during this time as well.
As for eating, if it's the morning before work ride (< 30 miles), I don't. Just carb drink & water. If it's a longer weekend ride, I'll try to eat 1 hour before I go and then eat Clif bars/bananas during, along with carb drink & water. This has worked for me on my rides, including the centuries. You'll need to do some experimenting to find what works for you. I can't eat a lot during a long, intense effort, but I know others that can.
|re: Warming up||PaulCL|
Jul 16, 2002 6:26 AM
|I take it real easy for the first 10-15 minutes on the bike. Sometimes, I'll then get off the bike and doing some minor stretching. I want to stretch after the ride, but I'm not so good at doing that ... yet.
As for food. My normal pre-ride is to wake up and be on the bike within 25-30 minutes. So, I don't have a lot of time for fine dining. Regardless of the distance, my pre-ride meal is about the same: cup of strong coffee, 24 oz cup of some sort of carbo drink, and food. The food can be a bagel or toast with peanut butter or a couple of banana's.
If I don't fill my stomach, I'll get sick on the road. The coffee is to wake me up and get the digestive system working ;)
The first few miles are always tough. Your muscles are being stretched cold. If riding a few miles, then getting off and stretching works for you, go for it. I feel that same discomfort for the first few miles - I just grind through it. Paul
|I've become a firm believer in warm-up (but not stretching, so||bill|
Jul 16, 2002 8:11 AM
Start out slow, work up to effort for at least 15-20 minutes. I don't know if your performance actually will improve, but You'll feel better about life once you start working, anyway.
I don't stretch. I always felt more beat up after stretching than before. I sometimes will work out a kink here and there, but that's about it.