Your Ultimate MTB Race Warm-Up

Grab a yoga mat or towel and bring it with you for this warm-up you can easily do at your next race.

In this warm-up, you’re led through all the phases of a proper warm-up, called WARP, which stands for:
1. Warm-up: in this phase, you increase your body temperature and heart rate by riding your bike for 5-10 minutes at an easy pace. If you’d like, you can also perform 3-5 rounds of :10-:20 sprints followed by 1:00 of easy pedaling (only do this if you’re used to sprinting, especially before a race).

2. Activate: This is when you activate the muscles you’ll use during your race.

3. Range: In this phase, you’ll work your muscles through their full range of motion.

4. Prime: You’ll perform some explosive and powerful movements in order to continue to prime your Central Nervous System (CNS) in this phase.

In the Activate and Range portions of the warm-up, perform 2-3 rounds of the following:
1. Banded kick-backs and side kicks (x10 reps per leg)
2. Single-leg deadlifts ( 5/leg)
3. World’s greatest stretch x3/side
4. Shoulder taps x 5/side
5. Inchworms x5
6. Good mornings x5-10
7. Kang squats x5-10

If you tend to get arm pump on downhill sections, feel free to add some forearm stretches for :10 each arm.

In the Prime portion of the warm-up, grab a medicine ball or a ball you can easily throw (like a basketball or soccer ball). Perform the following:
1. Jumping squats x5
2. Broad jumps x3-5
3. Ball chest throws x5 (do these facing the ground or with a partner)

Most importantly, have fun in your race!

Видео Your Ultimate MTB Race Warm-Up канала Shift Human Performance - Coach Jen Kates