Pre Race Warm Up Plan

This is the warm up students will follow on race day before their race. Repeat this warm-up often in training so student athletes are familiar with it when race day arrives.

JV and Varsity Boys and Girls

Warm up takes 16 minutes

• 5 minutes Z1 Easy pedaling

• 5 minutes Gradually increase pace to tempo/HRZ3. Breathing is slightly elevated. You must open your mouth to breathe.

• 1 minute Race pace HRZ4-5

• 1 minute Easy pedaling

• 1 minute Race pace HRZ4-5

• 1 minute Easy pedaling

• 1 minute Race pace HRZ4-5

• 1 minute Easy pedaling

Freshman and Sophomore Boys and Girls

Warm up takes 14 minutes

• 5 minutes Easy pedaling

• 5 minutes Gradually increase pace to tempo/HRZ3. Breathing is slightly elevated. You must open your mouth to breathe.

• 1 minute Race pace HRZ4-5

• 1 minute Easy pedaling

• 1 minute Race pace HRZ4-5

• 1 minute Easy pedaling