Warming up
When a bike workout for a specific day says "WU: 10'-15' Easy", do I do that instead of the "Official Bike Warmup" (5’ easy, 3’ standing @ big gear/low cadence, 2’ easy, then 12’ at 80-85%/Zone3/ModHard, then 3’ easy)?
Or do I choose one of the two based on my time constraints?
Or do I do both?
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So, really, whatever works. I've found what works best for me in running is a progressive, smooth increase in effort over about 2.25 miles or 18-20 minutes. On the bike trainer, again its a progressive increase in effort, with a few bursts of effort for 45 sec after ten minutes an again after 15-20 min. Swimming also requires the same amount of time and build up, but I find myself using the first 1-2 repeats of the MS as part of the WU in the pool.
The "official" warm ups I see as advice for those who are less experienced with hard interval training, and can use some parameters to guide them. If you have something you know works for you, go with that.
So, really, whatever works. I've found what works best for me in running is a progressive, smooth increase in effort over about 2.25 miles or 18-20 minutes. On the bike trainer, again its a progressive increase in effort, with a few bursts of effort for 45 sec after ten minutes an again after 15-20 min. Swimming also requires the same amount of time and build up, but I find myself using the first 1-2 repeats of the MS as part of the WU in the pool.
The "official" warm ups I see as advice for those who are less experienced with hard interval training, and can use some parameters to guide them. If you have something you know works for you, go with that.
So, really, whatever works. I've found what works best for me in running is a progressive, smooth increase in effort over about 2.25 miles or 18-20 minutes. On the bike trainer, again its a progressive increase in effort, with a few bursts of effort for 45 sec after ten minutes an again after 15-20 min. Swimming also requires the same amount of time and build up, but I find myself using the first 1-2 repeats of the MS as part of the WU in the pool.
The "official" warm ups I see as advice for those who are less experienced with hard interval training, and can use some parameters to guide them. If you have something you know works for you, go with that.
Forgive Al. Looks like he's got the shakes again. It's probably b/c he just retired and hasn't put the scotch down, yet. Three times? Really?
If I'm going to do the work outside, I do the ez spin for 10-15' (really, for me, 30'). If I'm on the trainer, I try to do the other warmup. Sometimes shorter due to time, and sometimes longer b/c I'm tired and not awake, yet.
And, finishing this warmup doesn't always mean that I'm ready. Often, my worst interval is the very first one.
But, Al's right...whatever works best for you to nail your intervals.