You are reading a single comment by @BringMeMyFix and its replies.
Click here to read the full conversation.
London Fixed Gear and Single-Speed is a community of predominantly fixed gear and single-speed cyclists in and around London, UK.
This site is supported almost exclusively by donations. Please consider donating a small amount regularly.
jackc
@BringMeMyFix
I also prefer the morning, but have to be up on my feet for about an hour first until my Achilles eases up and I can stop hobbling.
On the warm-up issue discussed a few pages back, post-hobble I always do a few joint loosening movements (neck, shoulders, elbows, wrists, waist, hips, knees, ankles), and sometimes some glute activation things, but this is mainly because I’m old and knackered.
Everyday running: first km >5min/k pace, then ease into my steady pace.
parkrun, etc.: progressive ~3k up to ~4min/k pace, then 3 or 4 sets of strides (and maybe a bit of arm/leg swinging if I still feel creaky).
Winter Track: 3-5km steady jog, few sets of strides.
Summer Track: as above, plus about 20min of drills.
Racing 60 to 1500m: as above, plus more dynamic stretching, push outs (if using blocks), few more progressive strides – basically takes an hour to get ready for a 7 or 8 second race.
Cooling down? Limping home, or a few times round the track, some foam rolling and stretching at some point. All very rigorous and diligent, and yet I still have issues. What can you do?