new warm up routine

setting up right is all important for a good warmup: towels, drinks, music...

a month off the rollers and it takes a little while to get back into it

a new routine, requires new music: Underworld's barking

A routine is just that, a “routine”. I've been using the same warm up routine for a few years now.

For 2011 I've decided to try something:

• simpler

• shorter

• good for the rollers

2011 warm up routine

1.Tempo – 130~140 HR / high cadence (20 mins)
2.Tempo – 150 HR (10 mins)
3.Lactate threshold – 140~170 criss cross HR (10 mins)
Total: 40 mins

Wednesday's training:

Rollers – new warm up routine + 20 mins 150HR

(60 mins, 50 km, 0 m climbing!)