I'm a relatively fit 30 years old road cyclist and I've noticed that I need a lot of time to warm up. When I ride with some club mates, I am typically much slower than most of the other riders in the first 20 miles. However, if I start slowly after about 20-30 miles my legs feel good and I can easily keep up with the faster riders.
When I try to push hard from the start, my legs would start hurting so badly and my overall performance would drop. I should also add that I typically don't do any warm up off-the-saddle. My question is the following: is there any particular training to do to improve my performance for shorter rides, without needing 30 miles to warm up?