Warm‑ups

The goal of this page is to explain why warming up matters, how to do it simply, and which exercises you can use. Always in the same spirit: calm, practical, and without pressure.

Before each session, take a few minutes to prepare your body. A simple warm‑up helps activate your muscles, gradually increase your heart rate, and reduce the risk of stiffness or discomfort. Just a few minutes can make your ride more pleasant and more effective.

🔹 1. Why warm up?

• Activate circulation

• Prepare the muscles you’ll be using

• Increase body temperature gently

• Avoid sudden efforts at the start of the session

• Make the ride smoother and more comfortable

🔹 2. Simple principles

• Start slowly

• Stay at a very low intensity

• Don’t aim for performance

• Breathe calmly

• Increase cadence gradually

🔹 3. Example warm‑up (5 to 8 minutes)

• 1 min: very easy pedaling, low resistance

• 2 min: slightly higher cadence, still comfortable

• 1 min: 10 seconds a bit faster / 20 seconds easy

• 2 min: return to a relaxed cadence

• 1 min: gentle progressive acceleration

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