Warming Up Before a Bike Workout — Why It Matters
Do you get on the bike and go full gas straight away? Most recreational cyclists skip the warm-up. That is a mistake — not only for performance, but for your health too.
What does a warm-up give you?
- Higher muscle temperature — warm muscles contract more strongly and faster. Metabolic enzymes work more efficiently.
- Better blood flow — the blood vessels in your muscles dilate, more oxygen gets through.
- Joint protection — synovial fluid becomes less viscous, and your joints move more smoothly. Especially important for the knees.
- Preparing the nervous system — faster and more precise recruitment of motor units.
Warming up on the bike — how to do it
Before a road session
The first 10–15 minutes of riding in zone 1 (a very easy pace, a light gear). Gradually raise the pace. At the end of the warm-up, do 2–3 accelerations of 20–30 seconds — not flat out, at 80% effort. This activates your fast-twitch muscle fibres.
Before a trainer session
10 minutes in zones 1–2, then 3 × 30 s progressive accelerations (70% → 80% → 90% effort) with 30 s rest. About 15 minutes in total.
Before a race
A longer warm-up — 20–30 minutes. Start easy and gradually build up to threshold (FTP). In the last 5 minutes, do 2 short (10–15 s) sprints. The aim is to raise your body temperature and activate all the energy systems.
Should you stretch before riding?
Static stretching (holding a position for 30 s) before riding is unnecessary — research does not confirm that it reduces the risk of injury, and it may even lower your power for 15–30 minutes. Dynamic stretching (lunges, hip circles, leg swings) is better — it loosens your joints without weakening your muscles.
Save static stretching for after your ride.
How long should you warm up?
| Type of session | Warm-up |
|---|---|
| Long zone 2 ride | 10 min of easy riding |
| Intervals | 15 min + 2–3 accelerations |
| Race / FTP test | 20–30 min, progressive |
| Easy recreational ride | 5–10 min, slowly |
The harder the session, the longer and more thorough the warm-up. On an easy recreational ride, the first few kilometres in a light gear are enough.
Train smarter with WattLog.pro
WattLog.pro collects data from your trainer and shows what's really happening with your fitness.
Try WattLog.pro for free →