Warm Up To Ride Your Best

Jun 22, 2016 at 18:00
Jun 22, 2016
by Dee Tidwell  
 
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Mountain bikers, want to have a "leg up" on your riding buddies every time you ride with them? How about being fully prepared to ride 100% every time you line up in a gate? Then I suggest not making the one mistake that most amateurs make most every time they ride; skipping out on a pre-ride or in-ride warm up!

Watch and use this important performance tool every time you ride to optimize your ability on your bike!

Views: 10,027    Faves: 106    Comments: 1


Look, I know how easy it is when everyone shows up at the parking lot and the priority becomes goofing around with your friends, unpacking your bike, checking the air in the tires, lubing the chain and general shenanigans...

But wait!

You made sure your bike is ready, but what about addressing the needs of your "horsepower" that will power your rowdy steaz?

Here is some simple information, along with the "how-to-video" at the bottom, that will help you take back that "un-tapped performance potential" you may be leaving in the parking lot.

First- there are a few types of warm-ups:
• Passive: increase temperature by external means like a hot tub or sauna
• General: increase temperature using non-specific body movements
• Specific: increase temperature using similar biomechanics used in subsequent, more strenuous activity.

Second- there are also various forms of warming up, like:
• Stretching types, like static (holding a stretch0, ballistic (bouncing during stretching) and dynamic (PNF- a contract and relax type of stretching)
• Mobility work with a foam roller, lacrosse ball or stick
• Assisted stretching or forced stretching
• Yoga
• Stationary biking
• Movement based, integrative mobility and stretching work
• Rehearsal of sports specific movement(s)

Third- Important warm-up benefits include:
• Elevation of body temperature- The temperature increases within muscles that are used during a warm up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.
• Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.
• Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.
• Improved Range of Motion - The range of motion around a joint is increased.
• Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm up this balance of hormones makes more carbohydrates and fatty acids available for energy production.
• Mental Preparation - The warm up is also a good time to mentally prepare for an event by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.
• Increase dissociation of oxygen from hemoglobin and myoglobin
• Lowering of activation energy rates of metabolic chemical reaction
• Increase muscle blood flow- This reduces the resistance to blood flow and lower stress on the heart.
• Reduction in muscle viscosity
• Increase sensitivity of nerve receptors
• Increase speed of nervous impulses
• Reduces incidence and likelihood of musculoskeletal injuries
• Supplies adequate blood flow to heart
• Warm up of two minutes prior to sudden exertion can decrease relative myocardial hypoxia and decreased blood pressure during exercise.
• LASTLY! HELPS AID IN RECOVERY FOR MULTI-STAGE-DAY EVENTS like enduro races.

(Banard RJ, et al. (1973). Cardiovascular responses to sudden strenuous exercise - heart rate, blood pressure, and ECG. J Appl Physiology. 34:833.)
(Shellock, FG & Prentice, WE (1985). Warming-Up and Stretching for Improved Physical Performance and Prevention of Sports-Related Injuries, Sports
Medicine, 2: 267-278.)
(Funky Mr. Roboto lumbar spine move, created by Dr. Guy VOYER D.O.)

So look, in the end, you should find out exactly what works for you regarding your warm up, but check out the video for some good direction so you feel like you are ready to perform, right out of the gate!

Coach Dee Tidwell is the owner of www.enduromtbtraining.com, a mtb training website that provides riders and racers with training programs and personal coaching. Dee is also a successful 40+ Big Mountain Enduro champ, multiple race winner and trainer and soft tissue specialist for Yeti Cycles. Get more info at www.enduromtbtraining.com / @enduromtbtrainer
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79 Comments

  • + 128
 I like stretching with Abi....
  • + 7
 same mate
  • + 5
 I'd prop you twice if I could
  • - 6
flag superbikes (Jun 23, 2016 at 0:41) (Below Threshold)
 @peanutbuter: abi abi abi abi abi
  • + 2
 So. Much. This.
  • + 4
 I've made a second account just for you so I could prop you twice. Smile
  • + 2
 @BTKMADDOG: thats commitment!
  • + 30
 Do yourself a favor and never stretch cold muscles, thats personal training 101. Either do some type of warm up, prefferably on your bike or ease into the ride and stretch while riding before you drop the hammer on your local track.
  • + 3
 So agree mate. Some general mobility exercises if you want to do anything other than gentle riding. Never hold a stretch without getting some blood in first.
  • + 4
 Also passive warm-up doesn't have any influence on your muscels.
  • + 20
 which is why he did a slow 8 minute ride uphill before this video....
  • + 5
 yeah dynamic stretches before workout/ride/sport and static stretches after
  • + 18
 @Trailmaster12: i warm up by chasing my 1 and 5 year old around the house all day, all while trying to work from home while my wife is a graveyard nurse. im lucky to get to ride my bike much less worry about stretching routines. Im not saying stretching doesnt help im just saying sometimes people who eat perfect, drink enough water and live these pristine lives exist in a world that most of us will never experience. A world filled with free time. I still enjoyed and appreciate his video. Cheers!
  • + 3
 I try to describe it to people like blu tack. Try stretch it when's it's cold and see what happens, now warm it up and then stretch it.... Works for all but the most feeble minded
  • + 4
 Not sure if I totally agree. I'm in my 40's and if I don't do some of these douchy looking stretches before I hit the trail I tend to end up pulling something, bad. I usually stretch my lower back, shoulder, groin, quads and calves for about 30 seconds each. Makes a HUGE difference on the trail. I've had too many injuries due to not stretching. In my 20's to mid 30's I could jump on my bike and get warmed up that way but age changed that quickly.
  • + 2
 I thought I was watching a video from the 80's. Do some research. These stretches are not that beneficial right before a ride. Progressive dynamics are far better. These stretches could be done at home before you get to the trailhead, after your ride, or another time to continue increasing flexibility and mobility.
  • + 1
 @rrolly: Fair enough - I don't necessarily disagree with you. I will look into to 'progressive dynamics'. I tend to do most of my stretching at home before I jump in my car. My main point was that if I don't stretch at all before I ride I'm more likely to pull something. It's happened way too many times. I can't just jump on a bike anymore when I was younger to warm up and expect all to go well.
  • + 2
 @dirtdiggler: That works too, and very important at our ages Smile Keep it up!
  • + 2
 @norcal77: You CAN eat well and drink lots of water even without a lot of time. Finding time to work out and bike while rearing kids is hard though, but we did it to ourselves! :-)
  • + 3
 If only there were some giant padded washing machine at the trailhead you could climb into and roll around in for 5 minutes to stretch your muscles then start riding. This looks like too much work.
  • + 1
 @blackthorne: I agree. I have young kids as well. No way I can take 10 minutes to warm up then stretch on the trail for another 10 when I have a 45-60 minutes time to drive to my trail and bike. I usually spend 5-6 minutes stretching at home and that's it. That's why I appreciate these exercises.
  • + 0
 @blackthorne: I done at well and drink water. I was just trying to paint a picture of people who have enough time to pamper themselves. My morning smoothie, feel free to critique it: blueberries, banana, almond butter, goat yogurt, kale, half an avocado or more, oats, rice milk, pea protein and some juice. Let's here others.......
  • + 1
 @dirtdiggler: we shouldn't just jump on our bikes and ride (especially us over 40). What I meant by progressive dynamics is dynamic stretches that progressively increase in their range of motion.
  • + 16
 Stick your ass out while bracing on a bench, rep your Yeti while you are at it, and try to find a hot tub at a front range trail head. Sounds good.
  • + 5
 nothin' like hangin out at the bar and puttin' out the vibe
  • + 18
 Does a 45min climb count?
  • + 10
 McDonald's breakfast muffin for me,always has me ready to shred.
  • + 5
 This video is spot on for the mtb who wants to hit the trails at full mobility. Static stretching for me is vital to manage lower back and hip flexor well being. I've developed a hip flexor routine that takes 4 minutes, 3 times a day just to be able to ride without pain. I found this video to be informative and negative comments to be surprising.
  • + 2
 Thanks Mike!
  • + 8
 That stretch at 4:25 I will most likely use in my dance moves instead of my stretches...
  • + 2
 yeah dude the translate middle and unsideways is where that shit is at
  • + 8
 Don't forget to put your helmet on before warm up.
  • + 5
 ... and also grind your cleats into the gravel.
  • + 7
 When you're done dont forget to take your supplements, and turn on strava,
  • + 3
 Also consider gaze stabilization warmup exercises which is basically just moving your head while keeping your gaze fixed on an object. You can do this on the trail as you ride up slowly, though you will look a bit funny. Head movements: side to side, up down, diagonal, neck bending side to side. I do them a bit on the way up and before I descend and it makes a big difference for me. Remember, you want to keep the object your gaze is fixed upon in focus and relatively stable. www.dizziness-and-balance.com/treatment/rehab/gaze%20stab.html
  • + 2
 Agreed! That works!
  • + 1
 wow, that is really cool. thanks.
  • + 2
 LOL! Everyone's such an expert. Dee, thanks for the tips. I'm one of those guys that don't stretch, and if I do, it's usually just the legs. These points are good and I'll try to incorporate them on the trails and at work while I'm staring at my screen.
  • + 1
 Thanks @microfiz ... they'll def help!
  • + 2
 Shot of whisky/vodka warms me properly up, improves my performance, balance, elasticity, and also has a positive mental effect.

But with all seriousness, all those fitness expert in comment sections who say that Static stretching is bad for warm up, tell rubbish. If done properly, static exercises easily make you fill heat in you muscles.
  • + 1
 stretching and mobility is easy to dismiss when you're 28 and injury free. like a guy with no kids telling me he's 'so busy'. please, just shut up. you have no f-ing idea. talk to me when you're 40. this stuff will save your riding life.
  • + 3
 My warm up is my daily physical labor job then a half mile ride to the trails.
  • + 0
 great story
  • + 4
 Those stretch exercises are so enduro...
  • + 3
 If he was a skinny girl with a long back I'd wager the response would be more positive.
  • + 1
 I'm 49 and going to give this a try, there are times I can smoke down a trail and feel loose then the next weekend I feel like I can not get in my groove. Think stretching will help.
  • + 1
 Article photo on the main page...that's the pretty much the same position I assume after my pre-ride meal of lentil and cabbage salad...*snicker*.
  • + 1
 Ive always been told not to use a hot tub even the night before a race, and to not stretch cold muscles, or do static stretching before a race. . .
  • + 0
 Hot tubs work. There are specific applications for holding a stretch. It's a bit complicating and boring to go into for a warm up video Smile
  • + 1
 Great stretches, Dee. I've been having some upper back/neck issues and this should help. I need to get back down to Greenwood Village for a new program!
  • + 3
 Perfect timing, thanks for posting!
  • + 1
 You must have just warmed up before you read it?
  • + 2
 your welcome!
  • - 1
 Mayha49, No its Ok, because it takes people like Me, to point out the garbage that many people like yourself, except with open arms and make it a Mantra for living. As i Have said before stretching is beneficial to good health but that does not mean we have to get sucked into the hypnotic Yoga crap either ! SO, instead of Yoga how about "NOGA"; stretching without the BS.!!
  • + 2
 if you're faster than him we'd like to hear how you do it.
  • + 2
 thank you that was useful
  • + 2
 really good that....thanks
  • + 1
 A shot or two of espresso to get things moving and a quick trip through the W/C... set to go.
  • + 1
 Is anyone else having problems hearing this?
  • + 11
 no but i have a problem looking at this
  • + 1
 @Tankbike: Logged in just to upvote Smile
  • + 1
 I think he needs to use a microphone - it's not easy to hear when he's far from the camera...
  • + 2
 But...but....but.... he's a soft tissue specialist!
  • + 1
 @slimboyjim: Ya, sorry about that, I've been experimenting with them and haven't found a good one yet!
  • + 1
 that boogie move @7:25 haha
  • + 1
 Don't forget to pack in your shoulders when stretching your pecks...
  • + 1
 My warmup starts at lactic threshold.
  • - 2
 NEVER STATIC STRECH BEFORE A RIDE - ITS 101 -DYNAMIC STRETCHING -READ TOM DANIELSON'S BOOK
  • - 2
 sooo awkward
  • - 2
 Good grief, you need a dop hard lol.
  • - 1
 Oh hell no.
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