WHO THIS IS FOR
IS THIS YOU?
The criterium or road race competitor
You need to be at race pace from the gun and can't afford to spend the first 20 minutes warming up in the bunch.
The time trial racer
You have a specific start time and want to be primed without warming up so early that you cool down again.
THE ROADMAN VIEW
The Roadman view
The difference between a well-warmed-up athlete and a cold one at race start is measurable in the first 3–5 minutes of effort. A cold start in a criterium means being dropped before the aerobic system even comes online. A cold start in a time trial means the first kilometre is a physiological shock rather than controlled effort. The warm-up is not optional — it's part of the race.
The piece most amateur riders skip is the openers. Ten minutes of easy spinning raises temperature but doesn't prime the high-intensity pathways. Three short efforts at 110–130% FTP, with full recovery between, switch on the neuromuscular system and tell the body what's coming. Without them, the first hard effort of the race is itself the opener — only now it's happening in public.
Timing matters. Finish the warm-up 5–10 minutes before your start. Long enough to recover from the openers; short enough that you haven't cooled back down. In cold weather, keep a jacket on between the warm-up and the start to preserve body temperature.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dan LorangHead of Performance, Red Bull–Bora–Hansgrohe
A structured warm-up with openers at race intensity is standard practice at WorldTour level for time trials and short events. For longer stage races, it's adapted — but the principle of priming the system before demanding it is universal. Amateur cyclists who skip this are starting 5 minutes behind physiologically.
Hear it: 13 Years Of Coaching Pros: What Amateurs Don't Know - Alex DowsettProfessional cyclist; former UCI Hour Record holder
For a time trial, the warm-up is essentially part of the race preparation. The openers are not about raising heart rate — they're about priming the fast-twitch muscle fibres and the phosphocreatine system so they're available immediately when the clock starts.
Hear it: 13 Years of Pro Riding: What Amateurs Don't Know | Dowsett
PRACTICAL APPLICATION
DO THIS WEEK
10 minutes easy: raise core temperature
Spin at 50–60% FTP — genuinely easy. No hard efforts, no surges. The goal is to raise muscle temperature and get blood flowing. This takes 10 full minutes; don't rush it.
3–4 openers: prime the neuromuscular system
After the easy phase, do 3–4 efforts of 30–60 seconds at 110–130% FTP, with 2–3 minutes of easy spinning between each. These feel hard but are short. They open up the fast-twitch pathways and let you start the race sharp rather than sluggish.
5–10 minutes easy: recover before the gun
After the last opener, spin easy for 5–10 minutes. Finish no more than 10 minutes before your start. In cold weather, put your jacket back on immediately. Don't do any more hard efforts — you've done what's needed.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKETreating the first miles of the race as the warm-up.
FIXDo the warm-up before the start. In criteriums and time trials especially, the race is already decided before you're warm if you skip it.
MISTAKEWarming up 30–40 minutes before the start and cooling down completely.
FIXTime your warm-up to finish 5–10 minutes before the gun. If you warm up too early, repeat one or two short openers closer to the start.
MISTAKEOnly doing easy spinning and skipping the openers.
FIXThe openers are the critical physiological prime. Easy spinning alone raises temperature but doesn't prepare the neuromuscular system for race-intensity effort.
FAQ
FREQUENTLY ASKED QUESTIONS
Do I need to warm up for a gran fondo or long sportive?
Can I warm up on a turbo trainer at the event?
How long should I warm up for a 10-mile TT?
What if I don't have time for a proper warm-up?
Should I eat during the warm-up?
RELATED EPISODES
HEAR THE CONVERSATIONS
RELATED TOPICS