Why should you warm up?
Warming up ensures that your body is ready for higher intensity efforts, without overstressing it at the beginning of your workout.
GRASPOR can help you choose the right warm-up, and adapt it to your needs on the day!
The physiological effects of warming up include increased blood flow, increased energy production, and reduced lactic acid buildup.
By increasing your blood flow, you improve your ability to transport oxygen to your working muscles, which is essential when you want to perform well. The amount of energy or fuel your muscles can use is directly dependent on the supply of oxygen. A short burst of high intensity also stimulates the muscle and increases the ability to draw the oxygen from the blood into the muscle.
When you begin your warm-up, you should expect to see an initial drop in Muscle Oxygen, as your muscles start to use the oxygen available. If you continue riding at a low intensity, your Muscle Oxygen should begin to rise slightly as a result of the increased blood flow. If you are preparing for a longer ride without high-intensity efforts, you can continue your ride once your Muscle Oxygen has stabilised during a period of similar intensity.
How do I know when I am warmed up?
When you are adequately warmed up, your Muscle Oxygen will stop stabilising at a higher percentage than previously. If your maximal Muscle Oxygen stabilised at 60% during your warm-up routine but later stabilised at 62%, your warm-up routine was either too short or too easy.
It is normal to overshoot your stable maximal Muscle Oxygen after an interval e.g. reaching 65% if you stop pedalling completely.
As you can see in the example on the right, the riders’ Muscle Oxygen continued to rise into the workout, indicating that the rider should have spent more time warming up. You can also see that the total haemoglobin also continues to rise slightly throughout the workout.
This example is taken in during post-analysis in the full-screen graph, where it is easy to get an overview of the workout and see the trends.
How do I know during the activity?
When you are recording an activity and are looking at the live view, you are looking at 2 minutes worth of data, so figuring out if you are properly warmed up is a bit more of a challenge. Here’s how to do it:
When looking at the live data you need to pay attention to your Muscle Oxygen on the screen. Make a mental note of the highest number. Over the next few efforts, you should see that this number increases. The goal is to increase your Muscle Oxygen as much as possible.
If you are properly warmed up, your Muscle Oxygen will return to the former baseline after an effort, if not, it will rise a little more. Continue your efforts if the baseline keeps stabilising at a higher level.
Our warm-up protocol
We recommend that you prepare for riding high-intensity intervals by properly warming up.
The warm-up we recommend as minimum looks like this:
8-minutes of easy steady riding
2x 3-minute progressive efforts starting at your steady pace and slowly increasing towards your threshold throughout the 3 minutes. Each progressive effort should be followed by 2 minutes at your easy pace.
After the progressive efforts, you should do 2 12-second sprints at a high intensity, but not all-out.
It is important to look at your Muscle Oxygen throughout the warm-up as you may require more efforts to kickstart your system, depending on your fitness and freshness levels. It is normal to require more stimuli if you are fatigued.
The graph on the right shows how the warm-up will look in the full-screen graph.