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Warming up before any route, amateur race or professional competition is essential to prevent injuries and problems during the day on the bike. Warming up in cycling brings us a lot of advantages among which we can highlight the increase of muscle temperature to improve the efficiency of contraction and elasticity of the tissues. But not only that, it also improves blood circulation, increases flexibility and mental preparation. All this brings benefits in terms of injury prevention – as it prepares muscles, tendons and ligaments for intense exercise – but also improves performance – as it optimizes aerobic and anaerobic capacity.
For all these reasons, it is essential to perform a correct cycling warm-up, and in this article we explain how you can do it with a warm-up roller. Keep reading!
Warm-up roller: What is it?
Cycling rollers can be of many different types and, as we have explained on several occasions, each of them has specific characteristics that you should know to choose the model that best suits what you are looking for and what you need. The roller roller, or balance roller, is one of the most recommended options for warming up, it can also be used for indoor training, as is the case of our RooDol by ZYCLE roller, which offers excellent performance for professional cycling. Therefore, if your idea is to go out on a long distance route, participate in an amateur race or compete at a professional level, the first thing you should do is to equip yourself with a quality roller roller. The characteristics of this type of rollers make them the best choice for warming up:
- They are lightweight and easy to transport: The assembly and disassembly of RooDol by ZYCLE takes less than 60 seconds thanks to the QuickAdapt system that allows you to set the distance of the front roller without the need for any tools. Their weight, on the other hand, is around 6 kg, depending on the model.
- Adapt to uneven terrain: The roller roller is designed to adapt to uneven terrain, allowing the cyclist to install it in sandy areas, for example, to warm up before the race.
- They help you improve your balance: This is one of the most distinctive features of this type of rollers, hence they are also called balance rollers. In addition to warming up or training with it, the cyclist will improve his balance on a bicycle:
- They are made of resistant materials: To guarantee its useful life and to be able to use it for many years and in many road rides.
- They adapt to any bike: This is the case of RooDol by ZYCLE, which has several benches that vary depending on the size of the section from 60 to 90 mm and the material of the rollers. This means that it can be used on any type of bike and to work to a greater or lesser extent on resistance and effort.
How to warm up before roller cycling
When talking about concepts such as roller, warm-up, cycling and the correct way to warm up, there are several aspects to take into account. Incorporating a warm-up in cycling before competing or going out to ride long distances with the bike has a lot of benefits and advantages, however, it must be done correctly and for this you will need a professional trainer specially designed for it, as we explained in the introduction. We remind you, on the other hand, that if you want to learn how to warm up before using an indoor bike or training with a roller at home there are several exercises that you should take into account. In this article you can find out what they are and how to do them correctly. Having clarified this, we continue with the tips you should keep in mind when using the roller to warm up:
The duration of the warm-up for cycling with a roller.
The first thing to make clear is that the duration of the warm-up will depend on several factors, such as the type of competition, the duration of the competition, the intensity and the specific characteristics of the cyclist. Of course, the more intense the effort to be made, the longer the warm-up time (this is the case, for example, for high-intensity series, a time trial or a MTB competition). On average, spend about 35 minutes to warm up properly.
Hydration during the specific warm-up for cycling
Keep in mind that using a roller is more strenuous than road cycling, so it is advisable to hydrate during the session because you will start sweating (and you will lose a lot of fluids).
The warm-up exercises for cycling on a trainer
When we talk about warm-up cycling and how to do it, you can take into account the following exercises and intervals, of course, you can adapt them to your physical condition and depending on the effort required for the competition. Here are some cycling warm-up exercises that you can perform on your bike with the roller roller:
- Spend about 10 minutes to ride gently, but with very high cadence (work in zone 2).
- Do progressions. Specifically, 2 or 3 x (3 minutes in work zone 3 + 2 minutes in work zone 2 + 1 minute in work zone 5). Between each progression leave a recovery of about 5-10 seconds.
- Work at maximum strength by performing 2 sets of 1 minute each (15 seconds at maximum frequency + 45 seconds of recovery).
- Eliminate the possible acidosis generated by dedicating 10 minutes at a very gentle pace and intensity to finish the warm-up.
Preparation on the road
The training exercises should be completed about 10 minutes before the start of the race. It is important that you are on the track for approximately 5 to 10 minutes so that you can adjust the bike correctly and not get overwhelmed by the times.
