Slow Starter

I have a question for all you great ladies out there. I am a very slow starter at any sport. By that, I mean it takes me a bit to warm up (even if I warm up and stretch beforehand) before I get into my "groove". For example, on my 30 mile road ride last weekend, it took me almost 5 miles to get into my groove before I was able to hold almost a 15mph speed. My bf admitted to me after that he really noticed it takes me a bit to get going, but he was really impressed that I then get to speed and can hold it for the rest of the ride. Any idea why this is and what I can do to shorten my warm up time?

It's been this way my whole life regardless of the sport: running, basketball, tennis, softball, biking etc. I think some of it is nerves and maybe some of it is just getting into my zone - kind of like getting my head into the game. So I don't know if it's physiological or psychological and was wondering if anyone else was like this. It explains why my first lap in a race is pure hell, and I'm always nervous before heading onto mtb trails too. But once I'm out there I'm fine. I really want to shorten this curve or eliminate it all together so that I have the best biking experiences I can.

TIA!

mtbdarby, I feel your pain. I've always been like that too, in every sport, which is why I always gravitated toward distance events -- whether it was competitive swimming, track or cycling. Sometimes it takes me about 10 to 15 minutes before my heart rate will stabilize and I get into my groove. I don't know why this is -- could be partly psychological, but I think it's also the way some of us are built (fast-twitch/sprint vs. slow-twitch/endurance muscle reaction -- at least that's how one of my swim coaches used to explain it.) Some of us are just built for the long, steady haul, some of us are quick out of the gate but short on sustained effort.

Anyway, what I do now is a whole lot of stretching beforehand and build in a 10-minute "pre-ride" before I get onto my favorite routes -- just flats, nothing challenging, and sometimes in areas with a bit more traffic. That way, by the time I get to the rolling hills around Boulder, I'm ready to GO! Just be patient with yourself. The hardest part is during organized rides, when everybody's shooting past me in the first 10 miles -- I have to hold myself back, not try to keep up. Most of the time, I'll be passing them by the time we hit the first hills. And that feels goooooood....

I have this problem too. From whatever research I've been able to do, I get the impression that it's physiological -- some people just take longer to warm up than others. I've tried to find tips on how to train yourself to warm up faster but I haven't been able to find anything. If anyone has any suggestions, send them my way!

I don't race, but if there's a group ride where I know that the warm-up period of the ride won't be long enough for me, I try to get there early to warm up on my own before heading out with the group. That seems to help when I'm able to do it.

I've been meaning to ask this for a while...am I the only person in the world who needs about AN HOUR on the bike before my body feels like it's "in the groove"? Of course, (1) I'm 36 and (2) this is the most athletic I've ever been in my life. I did not grow up doing sports. Will my body ever adjust and warm up more quickly? It's so frustrating at the beginning of a group ride, when I feel like there's no way I can keep this up. But after about an hour, I "settle in" and feel like I can ride--not fast, mind you--all day. Which I have. Any ideas?

Thanks for chiming in - I knew I wasn't alone! I've always been better at disatnces but not outstanding. Just very consisitant. It's not as obvious mountain biking because the speed and terrain varies so much, but it's very obvious on the road. Race day was obvious because my nerves compounded the problem and I had a hard time catching my breath to get into my groove that's why I thought it was physiological - somehow related to getting oxygen to the muscules or something to that affect. If anyone has more info or links to articles on this I'd love to hear it!

Hiya... OK, here's the answer:

You have what are called "slow twitch muscle fibers"... it takes me a good 12 miles to get warmed up...

people that have Fast twitch muscle fibers tend to be good shorter distance riders and sprinters...

it absolutely is genetic!

Alot of what you need to warm up has to do with training and nutrition. I can get moving fairly quickly without alot of warm-up but there are times, and I think they are related to nutrition and the amount of exercize I'm getting, it will take me a good 10 miles to warm up. The key is to listen to your body and understand what you body needs to perform. You can't and should not ride like everyone else. If you need to warm up, then take the time, it's not worth risking an injury or a bonk to try and hang in with the fast group if you are not ready. One good suggestion was already offered. Do a pre-ride. On club rides (which are generally very fast) I ride to the venue start. The extra 5 miles before the ride gives me a good warm up provided I don't sit around too long before the ride, timing is crucial. Keep moving. In other words, before you start you ride, get on the bike and just ride, around in circles if need be. Get in the habit of pushing yourself alittle more on each ride. If you generally ride pokey for 5 miles, cut that down to 4. 5 on the next ride, etc. Don't overtrain. Too much riding can cause muscle fatique and the need for longer warm-ups. Also watch what you eat. Make sure your body has fuel to burn. Try a GU before you start your ride. Will give you a quick boost. Now if you are really pokey for 5 miles, than somethings going on in your head and you need to break through some notion you have to hold back some effort. My key has always been to push hard when it's easy (ie flats) and take rest when its hard (ie hills). My speed and intensity of the workout varies throughout the ride.

Good luck. Lots of good suggestions.

Yep, I am the same, mtbdarby. It often takes me like 10 miles, to really warm up and get into the groove, but once I get going, watch out! My endurance is a lot better than many I know; and I will often get second and third winds on into a ride. I really struggle at the start of a ride and everyone else seems like they are going way too fast, but later in the ride, sometimes it seems like they are poking along, and I am chomping at the bit to go a little faster!

For me I think it takes awhile for my breathing to get in the groove as much as anything else. I have asthma, and despite medication, it seems like I just don't breathe well early on in a ride, many times. Perhaps it's party nerves/excitement, and then I settle down as the miles wear on and feel myself breathing much more evenly and with less effort.

Emily

Another slow starter - it's why I prefer distance events also.

Let me ask an "additional" question: when you stop for too long does it seem to take awhile to get back "up to speed"? Not as long as the start but it's one of the reasons I prefer not to get off the bike during long rides or if I do I try to limit my time off to under 10 mins. Anything longer and it seems like I have to have a serious talking to with my legs about what we're doing out here!! I was a runner first and even with warmup stretches I never really started to hit my stride until about a mile into my run so I didn't think anything of it when I started riding heavy. I do like spinning coz in the beginning I just spin until I can seem to get everything coordinated!

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Originally Posted by CorsairMac

Let me ask an "additional" question: when you stop for too long does it seem to take awhile to get back "up to speed"?

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Yes, yes, yes!! I am with you on that one. Anytime I do long rides that require rest stops (organized century rides) or store stops (out with friends), I am always the one that is pushing everyone to get back on the bikes and get going again. While it seems like it would be nice to lounge around at the rest stops and not rush through the ride, if I stop too long, I need a whole new warm-up period. And, like you, I find myself needing to convince my legs that they need to get back to work. So, I try hard to make the breaks be short and sweet, just enough time to re-fuel and re-group but not so much time that I have a hard time getting going again.

I too, need time and/or miles to warm up. In fact, it's rare that I feel great in the beginning of any ride...it takes me at least 5 miles, sometimes 10. I started eating a Clif bar before riding; it helps some, but I think it's just the way I am. I also get second and third winds where I feel really good. In the beginning my legs are dead and my lungs are sometimes , too, but not as often as the legs. I eat well and stretch, so I just try to go slowly for 2-5 miles. If I am on a group ride (where I am not leading), I stay in the back when all of those "show offs" go out really fast. I know that in awhile, i will be passing them. Even though I have been riding for 5 years, I still get nervous every single time I go out.... I don't know why, but it does take me awhile to get into the right mental set.

Corsair - yep, I don't like stopping either, at least for more than a pit stop. I agree with Emily too. I really think I don't settle in until my breathing gets to a good rhythm, thus my oxygen comment. That 30 mile ride I did was my furthest ride and I wasn't even winded. If my butt wasn't raw I could have kept going! Once I get my new saddle I'll be able to put some miles on baby!

Wow, this has been really interesting. I'm not doing big distances yet (still 10-12 mi tops), but I did notice that I felt like I could keep going and that I felt better than when I started out. This really gives me hope that I can do longer distances as I get in better shape. And, yes, when I was in shape in HS, I was a distance swimmer - never could sprint.