In cycling, warming up is referred to as burning matches as it helps one to be ready for a vigorous training or racing. Warm up routines also help in alerting the mind to be ready for the task awaiting. Generally, effective workouts that will lead to best results during training and racing should involve some sprinting and several physical workouts of 2-3 minutes for approximately 30 minutes. At the same time, it is essential to make sure that you use products, equipments or machines that will make your workouts much easier and interesting. For instance, you can buy BMX bikes that are not only affordable but also good for cycling around. If you want to learn more details on buying cycling clothes will help you.
However, there must be a synchronization of both the physiological and psychological components of the warm up program. If you are a cyclist, then here some of the reasons you need to take warm up as seriously as the actual race during a tournament.
Prior mind preparation
Your mind, as the core unit of control in the body, has to direct the motor units of the muscles on what to do without hesitation.This connection of the mind and the muscles is crucial for an effective mental focus and is facilitated well by intense warm up. During racing or training, if there is no prior communication by the mind, there is a likelihood that the muscles may not respond in time. A warm up before racing will facilitate Lactate Acid production and its recycling with ultimate efficiency. Long sprints are effective as they help you reduce chances of a burn out during racing. Many individuals who ignore or are not aware of the benefits of warm up use practice instead, but the truth is they usually don’t last or long during a race. Proper warm up improves your confidence level, as it prevents you from being neurologically confused when riding on a new track. To avoid second guessing, you can spend some time before racing to sprint on the new track and be familiar with it.
Dynamic warm up
There are two energy systems of your body that require warm-up; the aerobic system and the anaerobic system. For BMX riders, anaerobic dynamic warm up is the best that involves sprints and other workouts that help in the strength build up. Sprints may vary in terms of length covered, duration and even the intensity of the exercise. Mostly the minimum time is 10 minutes though you can extend it to about 20 minutes accompanying the sprints with some bunny hops and coaster manuals. As said earlier, using the track can help you familiarize with it before you be set in your BMX clothing for a season race or training.
Compliment the sprints with gym and plyometric jumps
There are some off the bike training routines that complement the dynamic warm up. These should consist of exercises to get the body ready for the full range of motion to prevent strains during squats or while doing plyometric jumps. Exercises also aid in getting your mind and body respond together and simultaneously. Other exercises may involve skipping rope, lunges, body squats and body stretches. Be cautious not to cause a micro tear on your muscle by overstretching it beyond what it is capable of or holding it for a longer time than it’s supposed to. It is, therefore, good to keep the exercises simple to help get the most out of the practice or training session. If you are a fan of racing, visit any outlet that deals with cycling products and get your racing season on, but do not forget to warm up before hitting the track.