Cycling Turbo Training – World Class Warm Up

Warm up before exercising!

From just finishing my second winter of turbo sessions, I have had the necessity of a good warm up drilled into me from day one. This blog post I am dedicating to what my cycling club call the ‘World Class Warm Up’. This blog follows on from my brief introduction to turbo training blog.

I will start with a brief explanation as to why this routine is referred to as ‘World Class’. It provides a combination of gentle cycling building up to higher intensity endurance and then sprints. The endurance stage helps to raise your pulse rate and get you breathing with the sprints helping to wake up your muscles.

The table below shows the timing for each phase of the warm up. I will go into more detail afterwards. Over the next few weeks I plan on recording some tutorial videos and will update the blog post to contain these.

Table showing the time frames for the World Class Warm Up

Steady Pedalling:

The Steady Pedalling Phase is essential to ease into the exercise session. It it helpful if you have aches and pains from a previous workout. The gear that you are in should mean that the current effort can be sustained for a long period of time. You should be able to speak easily during this phase.

Ramp up to Race Pace:

The Ramp up to Race Pace Phase allows you to gradually raise your heart rate. This is achieved by upping both the resistance and cadence. Seven minutes is a long time, so ramp up slowly. I generally do one gear every 30-45 seconds and increase my cadence over the last couple of minutes.

Race Pace:

The Race Pace Phase is to maintain the pace you get to for one minute only. This pace took me a while to work out correctly for me. It should be about 80% of your maximum effort, so you can sustain it for a while, but probably not more than about 10-15 minutes.


By this point you will be smiling that the Recovery Phase has come along. Similar to the Steady Pedalling Phase, you want to be in an easy gear and a low cadence. Use this time to get a drink and lower your heart rate. It is vitally important to keep pedalling in any Recovery Phase.


The warm up consists of three sprint phases. The aim for this is to get your cadence as high as possible as quickly as possible. Make sure you are in a suitable gear to begin with and step up during the sprint if necessary.

The End:

Well done! You have made it this far. The World Class Warm Up can be used if time is limited, to just get a quick session in. If not, feel free to continue your exercise session now. Over the next few weeks I plan to create some more blog posts to give some inspiration as to what the session can include.

Please feel free to comment below, message me on my Facebook Page or on Twitter. I look forward to hearing from you. Please also Follow my blog with Bloglovin if you use the site.

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Why I decided to start cycling and never looked back

Why Cycling?

A question asked by many a friend and family member. But why did you start cycling? Please read on to find out why. This post is building on from my introductory blog.

December 2015, aged 25, was when the realisation that I was not as healthy as I used to be became apparent. Several years of the lifestyle of a software engineer had taken it’s toll.

The realisation came at work when I went to visit a colleague four floors above me. I never take the lift, but it finally dawned on me how out of breath I was by the time I got to their desk. This was the day that everything changed for good.

The standard gym and dieting regime had failed on and off for years, so whilst looking online, I found out that there was a local cycling club based at my work. I decided to drop the club an email. I was completely expecting to be shunned by the club due to my lack of cycling experience. But I was wrong. I received a warm reply inviting me along to one of their winter turbo trainer sessions.

Now. If you were me on that day. You are probably asking yourselves what the heck is a turbo trainer. A quick google told me it was one of these:

Amateur Blog - Cycling Turbo Trainer Amazon Link

You essentially connect your back wheel to a resistive flywheel to add resistance. I only needed to bring along myself  as I was assured by the club that there were plenty to spare.

First Session

I was met by a room full of friendly cyclists when the first day came along. All of which stopped what they were doing to greet me and to help me set up. The session was harder than I expected.

I only had an old mountain bike lent to me by a family member, which I found out quite quickly was not suitable for a turbo trainer. However, luckily the club had a spare bike I could borrow for the day.

I was on a different programme to the others. Essentially, I was just getting used to the equipment and cycling in general. I struggled with just that, whilst looking horrified at the others, who were doing the actual training session.

It must have looked like a bus had hit me the next day. I had muscles hurting where I didn’t think muscles existed. However, I had caught the bug, and haven’t looked back since.

Further Sessions

Over the next few weeks, the sessions slowly built up in intensity. By about Session Three, I was essentially doing the same programme as the other cyclists, but with less repetitions of the workout.

I attended each session, which the session leader planned extremely well, which focused on a different aspect of cycling. From sprinting, to endurance and simulated hill climbs. I am planning a number of future blog posts to share these workouts with you.

Thank you for reading my blog. Please feel free to email me, message me on my Facebook Page and follow me on Twitter. I look forward to hearing from you. Please also Follow my blog with Bloglovin if you use the site.

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