This is how Bradley Wiggins gets his body ready to race a time trial, the discipline he has dominated in recent years.
“I do the same warm-up every time I ride, and have done for 10 years. You need to gradually pull in your slow endurance and then your fast twitch explosive muscles to halve your injury risk. You should do 7 mins working at an easy 60% of your maximum heart rate with a heart rate monitor [your maximum is roughly 220 minus your age], then 8 mins working at 85%. Then spend the next 5 mins doing a series of intense 6-10 second sprints, interspersed at 95% with easy 20-second recoveries. It’s a routine anyone can follow, and benefit from.”