Warming Up/Getting Into the "Zone"

I have always found it takes me a long time to warm up and get "in my zone" when exercising. If I'm on the treadmill or taking a class or out for a bike ride, I don't feel like my body is "into it" until about 40 mins into the workout... which is usually over after 60 mins if I'm at the gym. If I'm out on a group ride, it's hard to keep up until I'm thoroughly warmed up. I am 52, have a med issue that doesn't prevent me from exercising, but can/does effect energy level, so I know this may have some impact. In the past few years I also see it takes me longer to recover after a hard workout & I might need a day off (even 2!) in between challenging days.

I am the same way. After years of saying "I feel like crap" for the first 20-30 minutes of a ride, I realized that it takes me this long to warm up. I am also 52, so it might be age related, but I think it's more of a function of the way my HR works. It's always high when I start a ride, but then settles into a rhythm that is normal. I stopped using my HR monitor because it was driving me crazy. I think we don't take enough time to actually warm up. I tend to go right out and ride, and where I live, this means hills. I notice that when I ride with my friend who is slower and I make myself ride at her pace, I feel fine. I don't have this issue at the gym either.So, my advice is to go slow for at least 20 minutes and ride every other day. Do weight training or other muscle related work on the other days, or aerobic stuff that isn't as strenuous as cycling. Make sure you are eating enough protein after a ride.

Robyn

I am 10 years younger than you ladies and I have the same problem! It may not be age so much as just what your body needs! My thighs scream and my lungs heave for 20 minutes before I can feel comfortable. I just go slow until then. Fortunately my riding partner knows this and is cool with a slow warm up. I think if I were to do a group ride, I would try to ride to the start as slowly as possible to get myself in motion before we took off.

I've found my road legs think that the first 45 - 50 minutes are warmup... that happens to be the exact length of my spin class.

As we age, it does take our muscles longer to warm up. As a general practice you should start out slowly for the first 10-12 miles (at least) and work into a good spin cycle. Gradually work up your speed after that. I usually take about an hour to really feel warmed up. When I do long rides, I find after about 30 miles or so, I'm finally in the groove.

As you get older you will also slow down. Too bad, but it's true! For all the riding I do, I still have times when I can't keep up with the group. They are about 10-15 yrs younger than I am, so I don't feel too badly-their time will come!

I also take longer to recover from climbs. I think this is age related as well.

I trust that you are eating something carbo before you start out and that you are drinking an energy drink as you go along. Fueling is so important. I just can emphasize that enough!

One other piece of advice- after you get home be sure to have a recovery drink. This will make a BIG difference the next day! I use Endurox 4 with milk and plain yogurt mixed up in the blender. Not only is it yummy, but it is very satisfying!

I heard once that the rule of thumb for warm ups is that you should warm up 1 minute for every year of your age. Seems to be about right for me...somewhere between 30-40 minutes, I finally start feeling like I'll be ok.

Ha, if I took that long to warm up, my whole ride would be a warm up at times! My after work rides tend to be an hour, so there goes that theory...

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Originally Posted by AuntieK

I heard once that the rule of thumb for warm ups is that you should warm up 1 minute for every year of your age. Seems to be about right for me...somewhere between 30-40 minutes, I finally start feeling like I'll be ok.

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Wow...that sure makes sense. I thought maybe I was at some sort of permanent plateau, just not working hard enough, lazy, etc. One-minute-per-year warmup time is almost exactly right for me too. After about 45 minutes of wheezing and aching, something "clicks" inside and I can ride for hours on end. Assuming I make it thru that first 45 minutes! Some days it's iffy...:D
~S.

I have a similare problem except mine is no matter how long I warm up I can't hammer unless I have had my heart rate in zone 4 and a little in 5 for 20 min. After that look out, then I can hang and go fast for a long time in a big gear. Your body may be that of a time trialist which means the longer the ride the stronger you are over time.

and I think the 1 minute for each year makes so much sense. I'm 47 (almost!) and it's really a good 30-40 minutes before I'm feeling good.

This explains too, why the ride over the Golden Gate Bridge has been such a challenge for me. The ALC rides start off from Chrissy Field, near the bridge, and there is immediately a long, steady, but not very steep climb up to the bridge that just knocks me out. I'm just not warmed up enough for it, and I *always* fall to the very back of the pack. Errgggh.

Makes sense to me too. Lucky I have a 75 minute spin class once a week. And lucky I have an instructor whose humor gets me through the first 45 minutes or so. Those last rounds around the "track" are so much easier! And each round I can leave a little more resistance on in the recovery phase, then add the same number of turns as we hit the "hills", so when we get to the final round I'm actually doing some work. Now I just need to find a route that will do the same. (And get my bike back from CA.)

What a good topic. I've found the same thing, especially since I face inclines soon no matter how I turn from the driveway. For me, it's about 20 minutes of thinking "whose big idea was this, I'm lousy, blah, blah, blah" and then...then...:D

The trainer I work with, the masters champ, is FANATICAL about long warm ups. I think that even if you're younger and can get away without them, your body will hold up better in the long run if you warm up well.

I am 33... and it usually takes me about 5 miles to get into the zone. Which equals about 20-25 minutes.

Then, if I stop, I have to get warmed up again... even if I have already done 10 or 20 miles.

And, when I have done gym workouts... I tend to really start feeling it about 30-40 minutes into it.

Here's how I see it though... I was built for distance... endurance... and someday that will get me through a 1/2 Ironmand and then possibly and Ironman.

I find about half an hour now... when I first started riding, I didn't seem to need a warm up...now i def need it...
I am guessing that before long, as I continue to get fitter, I'll need a 40 min warmup - I turn 42 this year
:p

I've noticed the same thing too. Now, what do we do about it? I do group rides two nights right after work. It's all I can do to get there on time. Should I bring a trainer and warmup in the parking lot if I have time, do laps around the parking lot, or wait until the rest of the group gets old too???