Do you warm up/cool down for your commute?

[warp9]

For the last 4 months I've been enjoying a 6 mile each way commute. However recently my one knee in particular has started aching and has got me thinking about stretching, warming up/cooling down.

Do you, should I??

[itsnotarace]

Just take the first and last mile easy. 6 miles isn't very far.

[robsti]

Do you use cleats?

[okgo]

As said it won't be anything other than cleat position I doubt.

I do around 12 miles each way and don't do any of that.

[zebedee]

6 miles isn't far so unless you attack it like a sprint from the outset I doubt that will be it.

Cleat float most likely, or badly positioned, try moving it or trying cleats that allow more float in the pedal (less fixed = far better for knees and v little disadvantage for anything else, some people's knees simply don't track straight (in fact lots don't) so float is always good).

I do tend to start slow, but think that is more of a cardio thing, especially as it is within first hour of waking up so you don't want to shock the system. Warming down is pointless in my opinion, again, unless you have been absolutely nailing it, but most commutes end in cities where you can't ride flat out anyway.

[warp9]

What are cleats / cleat float?

I just wear an old pair of trainers, no clips or attachment to peddles. I don't nail it, I push it a bit (for me!) at a fairly steady pace. I'm 'glowing' at the end!

Edited by warp9 on Friday 19th August 09:16

[TonyHetherington]

For 6 miles certainly no need to stretch. I'm curious - I have a 6 mile commute, how long does it take you? I'm getting 20-21mins on the way and 22mins on the way back (includes class 5 gradient).

Anyhow - just don't go nuts for the first mile and you'll be fine. So the knee pain is something else - perhaps the fit of your bike?

Cleats are the things that go on the bottom of your shoes that clip into those clip-in pedals. I geuss you don't use them then? Cleat float is the amount they can move when clipped in.

[warp9]

It takes about 25 mins. Depending on how accurate my trip is(?), cruising I'm doing about 17 mph. I do take it fairly easy to start with but have a big hill right on my door step, so can't take a gentle last mile.

No I don't use cleats. Do they really make that much difference?

[Rocksteadyeddie]

30 miles each way for me. No time or inclination to warm up or down. Have you stepped up the amount you have been doing recently? If your pedalling style is slightly wrong, or you have a latenet knee issue then an increase in frequency and/or intensity can cause it to inflame.

[TonyHetherington]

warp9 said:

No I don't use cleats. Do they really make that much difference?

Yup

As much about feel as well as energy transfer, apparently.

[warp9]

Rocksteadyeddie said:

Have you stepped up the amount you have been doing recently?

No, thats what bugs me! I'd like to but am nervous that if 6 miles is giving me jip, whats it going to be like with 16!?

[Bacon Is Proof]

A seat that is too low or trying to push too big a gear can hurt the knees.

[oddman]

30km each way

Nasty 800m 1 in 10 climb to finish on the way in
Gentle 1.5km 1 in 30 to finish on the way home

I don't need to warm up or cool down because I try to do the whole ride as easily as possible. ie HR<130

[shouldbworking]

I should but dont. The first mile is flat but also forms a lot of stop start traffic resulting in sprints away from lights, and the return journey its a half mile casual ride followed by a massive blitz uphill.

Flexibility destroyed and hip issues as a result.