The aim of this master thesis is to review of literature and compare general warm-up and specific types of warm-up in cycling and wheter they are logically used. The positive effects of warming up include increase in body and muscle temperature, increased blood flow, reduced muscle viscosity, reduced perception of muscle cramps and improved muscle coordination. The cycling disciplines that we researched in more detail are road cycling (road race and individual time trial), mountain biking (Olympic cross country and marathon cross country), cyclocross and track cycling. Warming-up in the introductory part is an important part of every training. Cyclist have to overcome very high loads of intensity in training, so the choice of the right warm-up is even more crucial. As different cycling disiciplines have different characteristics, the specifity of the warm-up needs to be adapted individually.
The most common and beneficial way of warm-up in cycling is usually done on the bike, because of the effectiveness and quality. Other types of warm-ups, such as active, passive and various combinations of both types, are not recommended as they have a negative impact on the maximum and average cycling power.The longitude of the warm-up should be between 15 and 20 minutes, again it depends on the intensity of training and which cycling disciplines we choose. In all of them, we start the warm-up at a slow, low intensity and then gradually increase the pace and intensity to reach an intensity level between 50% and 60% VO2 max. This is followed by a high-intensity warm-up, it makes sense to include 2-3 sprints, lasting from 10-30 seconds, the recovery period after every sprint lasts between 30 seconds and 3 minutes, its length is proportional to the intensity, number and length of sprints. The longer and more intense the sprint nad higher the load, the longer is the recovery time. In cross-marathon, Olympic cross-country and time trial sprints are performed at an intensity of 90% VO2 max or above the lactate threshold due to the competitive intensity. The intensive part of the warm-up to prepare for a road race should be done above 70% VO2 max, and most of the warm-up is in the aerobic zone. In track cycling, it is recommended to include three 10-second intervals at intensity of 70% VO2 max, as it has a positive and increasing effect on performance. After finishing the intensive work, the recovery period (light cycling) should last between 5 and 10 minutes, so that the main part or the race begins in a well warmed-up and rested state.
The indicated framework guidelines for warm-up protocols, which are precisely presented in the thesis discussion, will be helpful for athletes and coaches. It will surve as a support in different cycling disciplines, so they can design an efficient, high-quality and specifically individually oriented warm-up, which will have a preventive effect on injuries and a positive effect on cycling performance and results.
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