Sky Pro Cycling Warm Up

Paul Odlin • June 15, 2021

Sky Pro Cycling Warm up

This warm up was developed by the then Team Sky (now Ineos Grenadiers) as a suitable warm up for time trials. Note that it is only 20 minutes in length - warm ups do not need to be long! The accelerations are to 'activate' the neuromuscular system - they are not full on sprints!


Read more here about the importance of warm ups for training and competition: https://www.trainingpeaks.com/coach-blog/why-effective-warm-ups-are-important-before-training-and-racing/?utm_source=Iterable&utm_medium=email&utm_campaign=weekly_newsletter&templateId=3359063&listId=&email=paul%40christchurchcyclecoaching.co.nz&coach_userType=2&coach_interestedIn=Endurance&campaignId=2453440&utm_content=20210613-coach

Warm up structure:

5min easy; 8min progressive to last min very hard; 3min easy; 2min including 3 x 6sec accelerations; 2min easy.

Training Articles

The Science of Sugars in Endurance Sports

By Paul Odlin • January 21, 2024
Understand how the body breaks down carbs into sugars and explore the various types of sugars used in endurance sports

The Biopsychosocial Edge: Coaching From a Human-First Perspective

By Paul Odlin • July 3, 2023
Data will only get you so far as a coach — especially in the face of AI. Here’s why implementing a biopsychosocial approach to coaching can give you and your athletes a performance boost.

Which Mental Toughness Groups Do Your Athletes Belong To?

By Paul Odlin • July 3, 2023
More and more coaches are thinking about mental toughness when working with athletes, but do you really know how mentally tough they are?

Queer Representation in Sports Matters

By Paul Odlin • July 3, 2023
World-class triathlete Cody Beals shares his story and explains why representation in sports matters.

Tracking Psychological Health In TrainingPeaks

By Paul Odlin • July 3, 2023
Athletes don’t just step into competition and deal with their mental health concerns afterward. Their mental health concerns will be present throughout their athletic experiences.

Athlete Tapering FAQs All Endurance Coaches Need to Know

By Paul Odlin • July 3, 2023
Tapering is essential for all endurance athletes. We answer some of the most common questions about a taper that you will inevitably hear from your athletes.

Prescribing Strength Training through an Injury

By Paul Odlin • July 3, 2023
Total rest for an injury can create a nasty cycle of disuse and overuse. Here's how to functionally load two essential structures for better recovery.

3 Types of Resistance Training Sessions Endurance Athletes Need

By Paul Odlin • July 3, 2023
Coaching clients to understand there is more to weight training than picking up and putting down heavy things can help improve success.

Strength Training, Plyometrics & Running Economy

By Paul Odlin • July 3, 2023
Intuitively speaking, improving running economy is usually assumed to be best done by running drills, but strength training & plyometrics can help too.

Fostering Athlete Success Through Sports Psychology in 3 Race Phases

By Paul Odlin • July 3, 2023
Race season is a time when athletes are looking to hit their targets. Here are some sports psychology tactics that can help set your athletes up for success.