Warm up

ACTIVATING MUSCLES AND FOCUSING THE MIND “It’s just a kid’s race … we don’t need it. Let the professionals do that. Just make a few rounds in the parking lot.”

I used to think this too—until I realized it wasn’t enough. A proper warm-up routine is crucial, even for kids, to ensure peak performance and mental focus. In competitive racing, the first few minutes often set the tone for the entire race, and a good warm-up helps your child start strong, stay focused, and feel prepared. Let’s break down the warm-up process into manageable phases that work for every race day. The First Warm-Up: Track Sight The first warm-up starts as soon as you arrive at the race venue: the track sighting lap. This is more than just reconnaissance; it’s an essential step in warming up your child’s muscles while helping them familiarize themselves with the course. Encourage your child to ride the course at a moderate pace, focusing on key sections like turns, climbs, descents, and technical features. This not only activates their muscles but also boosts their confidence by reducing surprises during the race. Track sighting is a low-stress, active way to ease into the race day atmosphere and serves as the foundation for the second warm-up. The Pre-Race Warm-Up The second and more focused warm-up takes place before your child is called to the starting grid. This is critical because their muscles need to stay warm and ready for the high intensity of the race start. Why a Roller Trainer Is Ideal A roller trainer is often the best option for this stage, especially at busy race venues. It allows your child to warm up close to the starting area, ensuring they don’t miss their name when called to the grid. Roller trainers also solve the problem of limited space at crowded venues, where finding an open area for riding at the necessary watts and cadence is nearly impossible. If you don’t own a roller trainer, make sure your child warms up by riding nearby. Plan ahead to find a spot where they can ride safely, but always keep them close enough to hear the marshal's call. A parent accompanying them with their bike is a great way to manage this. Timing and Execution Timing the warm-up correctly is just as important as the warm-up itself. Aim for a 10–15-minute session at medium intensity, gradually increasing the effort to ensure the muscles are ready for peak output. However, be mindful of the waiting period before the race begins; racers are often gathered and left stationary for 10–15 minutes at the starting grid. The warm-up should conclude shortly before this period, ensuring your child’s muscles stay activated without cooling down too much. If the wait at the starting grid is particularly long, encourage light movement, such as shaking out their arms and legs, to maintain circulation. Roller Trainers As your child grows and progresses, investing in a portable roller trainer, like a Tacx Galaxy, is a worthwhile decision. These trainers are lightweight, easy to transport, and provide a reliable, stationary warm-up option. Set up the roller near your car or close to the starting area to minimize disruptions.