In any training session, we tend to overlook the warm-up and the cool down. Either we are anxious to start hammering with the rest of the group or we are rushing to get home after our workout. The warm-up and the cool down are just as important as the workout itself. They are essential components to improving our performance and executing each workout effectively.

It’s time to start working…

The warm-up is designed to prepare ourselves physically and mentally to do work. We perform the warm-up with light resistance and progressively build resistance into our training work zone. This wakes up and loosens the muscles, allowing you to perform more effectively and avoid injury. The warm-up also reduces the production of lactate, so you are less likely to go anaerobic at the beginning and fatigue is delayed. The mental aspect of the warm-up prepares us to focus on the work and remain alert while releasing tension in our muscles.

Now that the work is over…

The cool down is designed to bring our intensity back to normal so that the flow of blood is redirected away from our muscles and back to the organs and brain. This prevents lightheadedness, dizziness, muscle spasms, cramping, a drop in blood pressure and injuries. The cool down brings our breathing and heart rate back to normal. It allows our muscles to begin to repair themselves and grow stronger.

The next time you have the urge to hammer at the beginning of a training ride hang back for 10-15 minutes and gradually build into your training work zone. And as your ride is coming to an end, don’t sprint for your car. Instead take 5-10 minutes and pedal easy allowing your body to release tension built up from the ride. Just as proper execution of your workout helps you improve your performance, a proper warm-up and cool down allows you to execute your workout effectively and perform better. Your body will thank you for it.