How to Warm up on the Smart Trainer

mejorar cadencia ciclismo
Picture: BKOOL

Starting from the premise that the warm-up is an indisputable part of training, it must be carried out completely in order to enjoy the benefits it guarantees. Warming up your muscles and joints is essential to start and, above all, to avoid injury. So how do I warm up on the smart trainer?

How do you warm up on the smart trainer?

The warm-up should be designed according to the type of session to be carried out: pedaling a 20-kilometre time trial is not the same as a long ride of 150 kilometres. Similarly, environmental conditions are also a factor to take into account, since the duration and intensity of this phase vary depending on whether it is winter or summer.

However, there are some general guidelines for cyclists when it comes to warming up:

First part

We start with a short warm-up of 5-10 minutes, consisting of a short chainring. The aim is to pedal fast, with little effort so that the blood begins to flow throughout the muscles.

Using a large crankset during these first minutes is counterproductive because the muscles are subjected to a sudden high tension, which is exactly what we want to avoid.

Second part

The following minutes (approximately 5-10) should be performed with the use of a larger plate to begin to increase the speed and the number of pulsations. At this point it is important to control the heart rate, since the idea is to pedal close to 75% of the maximum pulsations, with a fixed cadence (80 p/m).

To finish the warm-up phase, change posture and pedal standing up to activate all the muscles of the groin. It is also important to perform movements on the back and arms, as their warm-up is essential for the practice. Doing some mobility exercises with elastic bands is a good option.

Third part

In this final part, keep the two pedals at the same height, lower your heels and stretch your quads and calves. You can do this for 15 seconds, alternating the position of the legs.

Keeping the same posture and with your hands on the handlebars, arch your back outwards and lower your head. After a few seconds, perform the movement inward.

If you want to warm up on the smart trainer before a competition, there are many models, but we suggest this one:

  • 5 minutes of constant effort.
  • 5 minutes in resistance zone (zone 3).
  • 5 minutes in threshold.
  • 3 minutes of recovery.
  • 3 x 10 seconds sprint with 1 minute of recovery.
  • 5 minutes in endurance zone (zone 3).
warm up on the smart trainer

How much time should I spend warming up on the smart trainer?

Once we are clear on the importance of “greasing” the knee, hip and ankle joints, as well as warming up the muscles, it is now time to determine the right amount of time.

Professionals can perform up to 45-minute routines, while for beginners 15-20 minutes may be sufficient, as long as the session is less than 90 minutes.

In general, the duration of the warm-up should be about 15-30 minutes, depending on the intensity of the session (the higher the intensity – the longer the duration) and the ambient temperature (the higher the temperature – the shorter the duration).

It is important to keep in mind that the warm-up should end about 3-5 minutes before the start of the training session. No more time should pass in between to avoid cooling down again.

Why is it important to warm up?

Warming up in any sporting activity has two fundamental objectives: physical, psychological and physiological preparation of the body and the prevention of muscular and joint injuries.

The warm-up phase is a tuning up phase in which the blood reaches the muscles to increase their temperature, making them more active and less tense. This preparation of the musculature implies a greater protection of the joints, which translates into a reduction of muscular injuries.

In other words, warming up properly is beneficial at the muscular, joint, circulatory, cardiac, respiratory and motor control levels. In addition, it allows you to fully enjoy your session on two wheels. 

Warming up on a smart trainer with BKOOL

Among the many features of the BKOOL indoor cycling simulator is the planning of personalized workouts. Determining the intervals, cadence, intensity and heart rate, among other parameters, is certainly an advantage when it comes to establishing the type of training and its corresponding warm-up.

Now you can use the above guidelines to program your perfect warm-up. Enter our website to enjoy a realistic virtual experience from your own living room.


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