Importance of Warm up

Warm up is very important.

It loads the muscles with more oxygen and blood thus making it prepared for the workload.

It also warms the muscles and speed up the chemical reactions of liberating power and energy from the muscles.

It also improves joint, tendons and muscle movement and get that optimum performance b4 training/racing.

If there is no warm up done, the muscles are suddenly shocked into exertion w/o adequate blood and oxygen. Your body will get its needed energy from your anaerobic system and some lactic acid will be formed. This will cause oxygen debt forcing the person to slowdown for a while until the muscles have recovered.

Nag-wa-warm up ako for 10min to 15 mins na light spinning.
Malaking tulong din ang warm up to avoid injuries.
Magandang reminder ito sa ating lahat.

alternative warm-up is drink hot coffee or milo mwehehehe :twisted:

Huwag ring kalimutang mag-cool down.

alternative cool down drink...

beer-gin or gin-pomelo!

hehehe ;)

warm up recommended (modified by me)
by chris carmichael for ITT/TTT

1] 10 minutes Tempo, 75-85rpm
2] 2 minutes Recovery
3] 6 minutes SteadyState 90-95rpm around LT
4] 2 minutes Recovery
5] 2 minutes PowerIntervals, 105rpm
6] 2 minutes Recovery
7] 2 minutes PowerIntervals, 105rpm
8] 2 minutes Recovery

---------------------------------------------------
tailoring to Changi ITT/TTT race or training run
---------------------------------------------------
80rpm Tempo starting from IKEA to Downtown east
Recover Downtown east to foot of Loyang climb
90rpm ~LT Loyang climb to Cranwell rd stoplight
(the stoplight b4 Changi Village)
Recover till Changi Village stoplight
After the carpark 2 minute effort til the next stoplight
Recover till the toilet
After the toilet 2minute effort till the Ferry Terminal intersection.
Recover pedalling up to the starting line.
Then ur ready to BOOM BOOM BOOM
---------------------------------------------------

Kiko wrote:alternative cool down drink...

beer-gin or gin-pomelo!

hehehe ;)

Galing ni Kiko, samahan mo na ng masarap na "recovery pulutan"... Ayus gyud!

kumagako wrote:warm up recommended (modified by me)
by chris carmichael for ITT/TTT

1] 10 minutes Tempo, 75-85rpm
2] 2 minutes Recovery
3] 6 minutes SteadyState 90-95rpm around LT
4] 2 minutes Recovery
5] 2 minutes PowerIntervals, 105rpm
6] 2 minutes Recovery
7] 2 minutes PowerIntervals, 105rpm
8] 2 minutes Recovery

---------------------------------------------------
tailoring to Changi ITT/TTT race or training run
---------------------------------------------------
80rpm Tempo starting from IKEA to Downtown east
Recover Downtown east to foot of Loyang climb
90rpm ~LT Loyang climb to Cranwell rd stoplight
(the stoplight b4 Changi Village)
Recover till Changi Village stoplight
After the carpark 2 minute effort til the next stoplight
Recover till the toilet
After the toilet 2minute effort till the Ferry Terminal intersection.
Recover pedalling up to the starting line.
Then ur ready to BOOM BOOM BOOM
---------------------------------------------------

Ayus to dre, thanks for sharing your experience...

Baka eto kulang ko sa first ITT ko...


Paano naman kung starting sa Yew Tee? :bounce:

kumagako wrote:warm up recommended (modified by me)
by chris carmichael for ITT/TTT

1] 10 minutes Tempo, 75-85rpm
2] 2 minutes Recovery
3] 6 minutes SteadyState 90-95rpm around LT
4] 2 minutes Recovery
5] 2 minutes PowerIntervals, 105rpm
6] 2 minutes Recovery
7] 2 minutes PowerIntervals, 105rpm
8] 2 minutes Recovery

---------------------------------------------------
tailoring to Changi ITT/TTT race or training run
---------------------------------------------------
80rpm Tempo starting from IKEA to Downtown east
Recover Downtown east to foot of Loyang climb
90rpm ~LT Loyang climb to Cranwell rd stoplight
(the stoplight b4 Changi Village)
Recover till Changi Village stoplight
After the carpark 2 minute effort til the next stoplight
Recover till the toilet
After the toilet 2minute effort till the Ferry Terminal intersection.
Recover pedalling up to the starting line.
Then ur ready to BOOM BOOM BOOM
---------------------------------------------------

Grabe. Akala ko naman basta pidal lang ang warm-up.
:shock:

hirap naman ng warm up program na yan... baka maging recovery ride na sa akin ang actual event :face: :face: