x 100
Warmup takes less than 5-10 minutes. Spent 25 years as a competitive bike racer. My warmup evolved to 5 minutes, rolling easy then doing a series of 10 second sprints. Worked every time. And the intensity of a flat out criterium (30+ mph out of the gate) rivals anything you get in a gym lifting weights.
By the way, the old Reg Park 5x5 system started out at light weights for the first two sets, (60-80% of working set) and it seemed to work for him...
Note to Gal and Spidey - latest research shows fasting for 12+ hours (includes sleep) raises natural growth hormone incredibly high. You two are smart.
yeah this is the thing, all this when to do cardio etc is bit moot.
after 10+years of training and finaly letting go of the stupidity of pre and imediate post workout meals and eat all 3 hrs, i just noticed(after huge binges i felt bad and felt it was wrong to eat 3 hrs later, so i tried to fast 24hrs afterward and tried training fasted)that the longer i consistenlty just eat nothing,no protein shakes,just nothing, the more ripped i get.
maintaing 1-2weeks out of contest shape year round, no muscle loss as long theres enough protein eaten.
i read when fasted, the hormone glucagon takes over,instead of insulin and then comes the gh release etc.
the only 1 thing that i regret about it is that i didnt figure out this much earlier.
