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What's your warmup/cooldown routine on the bike?

kcb203kcb203
in November ‘09 Outseason

I'm using a Computrainer with erg files, so I have to have it all planned out in advance.  And the machine needs at least 10 minutes to warm up the load generator and tire, so even if I'm ready to go sooner, the CT isn't.

3' @ 65%

2'  ramping up from 65% to 85%

5 x (15" @ 110%; 45" at 65%)

10' total

My cooldown is getting progressively shorter.  I started doing 10', then went to 5', then to 4', and now I'm doing 2' ramping down from 65% to 55%.  All this is to get more time at 85% and still finish in exactly an hour.

 

I'm not quite so formal on the run.  I do most of the longer intervals on a paved trail nearby that is .75 miles away, so a Z1 run there and back is my usual warmup/cooldown for the stand-alone runs.  The track is 1.75 miles away, so that's a perfect warmup and cooldown for the Z5 intervals that started last week.

 

Comments

  • cwalz66cwalz66

    I like a nice long warm-up and a pretty short cool-down. 

    On the bike I normally start off spining easy for 8-10 minutes just to get the blood flowing the old joints lubricated.  Then I do modified version of the warm-up on the Spinervals "Dropping the Hammer" DVD:

    • 3 x :30/:30 with 30 seconds at Z4 and 30 seconds easy
    • 1 x 3:00 alternating 10 seconds very hard Z5 and 10 seconds easy

    These two sets get my HR up and my breathing going and then I'm ready to tackle the interval sets. Cool down is usually just a few minutes easy spinning after I finish my 80-85% set.

    For the OS runs I usually do 10-15 minutes at LR/EZ pace and then 4-5 :30 strides to get the HR up for the interval sets.  Cool down on the run is usually 5 minutes EZ.  Similar to you, the high school track is 1.5 miles from my house so to the jog to and from makes a perfect warm-up/cool-down.

    -Chris

     

  • Bill McKinneyBill McKinney
    I start pedaling pretty easily for 3-4 minutes then go 2-3 at ~60% of FT. Then I do 3 sets of 30 seconds @ FT and 30 seconds recovery. Last I do 1 minute ~65% or so to get the ipod set to the right song, the interval ready on the PT, etc....10 minutes total. My cooldown consists of taking off my shoes and walking down the stairs. Running I do ~1 mile @ LR pace, 4-30 second strides w/45 seconds walking/recover, then 1 minute of LR, ~15 minutes total. Cool down is walking the 2.5 block hill back to my house.
  • Cary BlancoCary Blanco
    On the bike I do 10' easy then 3 x 30" spinups. after that I'm nice and ready for the MS. I think there was just a thread about this, but I can't find it.

    With running I do 10ish minutes with a few strides thrown in. This gets me to where the mile mark starts by my house and I'm almost always warmed up by then.
  • daisymackdaisymack
    Bike: 10 minutes easy, then 3x1 (1) minutes @ z4.

    Run: It depends. The running trail is 1.5 miles away, mostly downhill, so that's my warm up. The gym is 0.5 miles away, so I might run there and then do 0.5 - 1 mile on the treadmill. Or I'll just do 10-15 on the treadmill.
  • kcb203kcb203
    Posted By Chris Walz on 05 Jan 2010 09:45 PM

    I like a nice long warm-up and a pretty short cool-down. 

    On the bike I normally start off spining easy for 8-10 minutes just to get the blood flowing the old joints lubricated.  Then I do modified version of the warm-up on the Spinervals "Dropping the Hammer" DVD:

    • 3 x :30/:30 with 30 seconds at Z4 and 30 seconds easy
    • 1 x 3:00 alternating 10 seconds very hard Z5 and 10 seconds easy

    These two sets get my HR up and my breathing going and then I'm ready to tackle the interval sets. Cool down is usually just a few minutes easy spinning after I finish my 80-85% set.

    For the OS runs I usually do 10-15 minutes at LR/EZ pace and then 4-5 :30 strides to get the HR up for the interval sets.  Cool down on the run is usually 5 minutes EZ.  Similar to you, the high school track is 1.5 miles from my house so to the jog to and from makes a perfect warm-up/cool-down.

    -Chris

     

    I know you're also in Arlington--do you go to the track at W&L or Yorktown, or somewhere else?  I was at Yorktown this morning.  Do you want to meet up next Wendnesday somewhere?

     

  • cwalz66cwalz66
    Posted By Keith Buell on 06 Jan 2010 09:32 AM
    Posted By Chris Walz on 05 Jan 2010 09:45 PM

    I like a nice long warm-up and a pretty short cool-down. 

    On the bike I normally start off spining easy for 8-10 minutes just to get the blood flowing the old joints lubricated.  Then I do modified version of the warm-up on the Spinervals "Dropping the Hammer" DVD:

    • 3 x :30/:30 with 30 seconds at Z4 and 30 seconds easy
    • 1 x 3:00 alternating 10 seconds very hard Z5 and 10 seconds easy

    These two sets get my HR up and my breathing going and then I'm ready to tackle the interval sets. Cool down is usually just a few minutes easy spinning after I finish my 80-85% set.

    For the OS runs I usually do 10-15 minutes at LR/EZ pace and then 4-5 :30 strides to get the HR up for the interval sets.  Cool down on the run is usually 5 minutes EZ.  Similar to you, the high school track is 1.5 miles from my house so to the jog to and from makes a perfect warm-up/cool-down.

    -Chris

     

    I know you're also in Arlington--do you go to the track at W&L or Yorktown, or somewhere else?  I was at Yorktown this morning.  Do you want to meet up next Wendnesday somewhere?

     



     

    Hey, Keith.  Yeah, I go to the track at W-L on Wednesday evenings after work.  I ususally get there around 6ish and try to be gone by 7ish.  Happy to meet up next Wednesday night if you're free.  We can tackle those 800s together!    PM me and we can swap e-mail and cell info.

    -Chris

  • Shaughn SimmonsShaughn Simmons
    Posted By Suzanne Kinsky on 06 Jan 2010 08:35 AM

    Bike: 10 minutes easy, then 3x1 (1) minutes @ z4.



    Run: It depends. The running trail is 1.5 miles away, mostly downhill, so that's my warm up. The gym is 0.5 miles away, so I might run there and then do 0.5 - 1 mile on the treadmill. Or I'll just do 10-15 on the treadmill.





     

    I am similiar to Suzanne, I incorporate 3X30" in the first ten minutes then the 3X1 (1) at FTP after the first ten minutes......

    For running I warm up at LRP for 1 mile then hit it......

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