warming up

Hi guys

I'm so glad I've found y'all-- what a great forum!

So, here's my problem: when I head out for long rides (25-40+ miles, so far), the first 4 miles or so are totally not fun. My legs ache, and my knee squeaks a bit. Part of the problem is likely the steep but short hill leaving my neighborhood, then the longer (and still kinda steep) hill at about 2 miles out. But around 5 miles out, I start feeling great. So, is there anything I can do before I get on the bike to make those first few miles less painful? Or painful for less miles, maybe? Or should I just get used to it, and look forward to that 5 mile point?


Thanks!
Sharon

You could do like the pros do before time trials and warm up on a trainer. Or maybe do some sun salutations. Cheap, and will get the kinks out fast. Or, you could move :D

It's so funny how I look at real estate with a biker's eye now. No, I couldn't live there...look at how steep that driveway is!

This happens to me too. I feel sluggish and don't want to ride, and usually around mile 4 or 5 my left knee starts to complain. I used to stop and have water at that point, and sometimes I still do, but I've learned that if I just keep going I'll feel great. This happens to me even when I've warmed up with some yoga or running around the house a bit. I have the same thing in my yoga practice - those 5 As and 5 Bs (sun salutations) that I always start my home practice with are the hardest part of the practice, and everything after feels great. I guess I've just gotten used to it.

From my house, I get inclines pretty soon no matter where I turn. I can handle them now, but they made me miserable when I first started riding. A trainer suggested I do for a little walk to warm up my muscles and lungs, so I'd gear up and get my bike ready, then do a quick walk through the churchyard next door. It helped A LOT. good luck!

You may already do this, but DH says to leave your bike two gears lower than your normal cruise speed when you park it. This allows you to start easy and then work up after your legs warm up.

It seems to take me 6 miles to warm up no matter whether I'm on the road or dirt (totally illogical I know). I, too, have a short nasty hill almost right out the door which is then followed by a few miles of downhill which turns me into an ice cube. Warm-up is tough. But no matter the terrain, I find that the easier I take the first few miles or minutes (or 48 mins) the faster and stronger I can finish. I think this is just normal physiology. The time it takes to warm up is unique to each of us.

I know plenty of bike guides who generally advise their trip clients to use 1 min of warm-up for every year of age. This is may be a little conservative when you're on regular training rides when you have rest days, but for a week long trip it is very sound advice for the average rider.

So you have the choice of using a trainer first or just spending a few miles (or 6) spinning slow and easy.

I wish I felt good by mile 4. It can take me 45+min to start feeling *good* (whether the terrain is hilly or not). For races, that means lots of trainer time. For an average ride, I just trudge through it.

Yeah, my house is like that, too. The hill's way too steep to spin up, but it isn't that long, so I just do it, cold legs or no. It's worse running it with cold muscles than it is cycling (probably because it just takes so much longer :p). I just take it as easy as I can until I feel warmed up.

I have bad knees. I need a good 10 miles of spinning without using the muscles hard to feel good. If I start off too hard or fast, I end up slower and hurting. So I have learned to go out easy and warm up gently, staying in easy gears. In colder weather, I live by Icy Hot. (Its a cream like Ben Gay) It warms the knees up and feels like a nice massage. Although smelly, it works for me!