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Page 21
Warm-Up
Warm up is of critical importance to the success of your cy-
cling. e demands of your riding pro le should be prepared
in the warm-up to achieve maximal results. You must get
your working muscles to a temperature of optimum per-
formance where the circulatory system is delivering oxygen
and nutrients e ciently to those muscles. Depending on the
workout session goal, warm up can take from 15 minute to
20 minutes.
Resistance Used Speed Change E ects on Heart Rate
Light Lower RPM HR remains relaxed
Light Higher RPM HR begins to rise
Moderate Lower RPM HR near to steady state
Moderate Higher RPM HR rises from steady state
Heavy Lower RPM HR rises - hard e ort
Heavy Higher RPM HR rises very hard to maximal
e ort