Warming up

Warming-up:

- increases capacity of the body to produce energy by 13 pct. For
every degree Celcius of temp rise.
- Heart & lung capacity increases w/warmup
- production of lactic acid is reduced, meaning less likely to go
anaerobic at the start.
- it opens up capillaries to muscles
-sensitizes the nervous system for smoother movements so that you
waste less energy at the start of the race.
- perceived exertion is lower
- doesnt cause undue fatigue!.

for a less than two hour race warmup for 45-60 min.

Warmup
- Stationary Bike 10-30 ... Last couple of minutes spin up.
- 5 min Ride to a hill, gradually raising intensity with brief jumps.
6-12 min climb the hills three to five times for 20 to 30 sec each
w/1-2 min recovery . stay seatedvon the first two climbs and stand on
the ofhers. Make each effort harder than the previos.
> 5 min - ride to starting area. keep moving parts as long as possible.