Importance of Warm up

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Importance of Warm up

Post  kumagako on Tue Jun 15, 2010 6:49 pm

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.
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Re: Importance of Warm up

Post  Proud2bpinoy on Wed Jun 16, 2010 10:12 pm

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.
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Re: Importance of Warm up

Post  Kiko on Sat Jun 19, 2010 11:49 pm

alternative warm-up is drink hot coffee or milo mwehehehe :twisted:
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Re: Importance of Warm up

Post  Proud2bpinoy on Mon Jun 21, 2010 1:03 pm

Huwag ring kalimutang mag-cool down.
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Re: Importance of Warm up

Post  Kiko on Thu Jun 24, 2010 9:45 am

alternative cool down drink...

beer-gin or gin-pomelo!

hehehe ;)
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Re: Importance of Warm up

Post  kumagako on Mon Nov 15, 2010 10:01 am

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
---------------------------------------------------
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Re: Importance of Warm up

Post  Makoy on Mon Nov 15, 2010 10:35 pm

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!
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Re: Importance of Warm up

Post  Makoy on Mon Nov 15, 2010 10:37 pm

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:
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Re: Importance of Warm up

Post  Proud2bpinoy on Mon Nov 15, 2010 11:25 pm

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:
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Re: Importance of Warm up

Post  skid on Mon Nov 15, 2010 11:57 pm

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

Post  kumagako on Tue Nov 16, 2010 7:57 am

yung galing sa yew tee eh mag taxi or easy pedalling to IKEA
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Re: Importance of Warm up

Post  GIANT on Wed Nov 17, 2010 8:06 am

Makoy wrote:
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!

SISIG! 👅

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Re: Importance of Warm up

Post  Makoy on Wed Nov 17, 2010 1:27 pm

Giant, talaga sagot mo pulutan!

Ano okasyon?

Hindi lang ikaw ang "Giant" sa grupo ngayon, meron na tayong Giang II...

Bakit di ka na sumasama sa amin?

Balik na kami sa base training, kung may time ka sumipot ka naman... :D

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