Time Trial Warm-Up
Written by Russell
Friday, 03 April 2009 18:50
Time Trial Warm-Up
Preparation is essential for time trials. The training is done in the prior weeks and months. Aero equipment and position is dialed in before the event. Another important and often overlooked piece is the time trial warm-up. The shorter the race the more important this becomes. The warm-up serves the purpose of transition between resting and racing. It warms your core temperature, increases blood flow to working muscles, enhances neurological function, initiates metabolic pathways for high intensity, and psychologically prepares your for you for the suffering that awaits. The warm-up should be continuous. Before you begin, check the race clock and synchronize your watch so you do not miss your start time. Allow time for pinning numbers and a bathroom break. Head to race staging ten minutes before your start time. If the officials are checking bikes for UCI restrictions then plan to arrive fifteen minutes before your start time.
One hour on trainer with trainer rear wheel and tire:
- 10 min endurance pace, 90-100 rpm
- 8 min tempo pace, 80-90 rpm
- 2 min rest
- 6 min threshold or just below at 100+ rpm
- 2 min rest
- 2 min hard effort, over threshold, 80-90 rpm
- 2 min rest
- 2 min hard effort, over threshold, 100+ rpm
- 5 min rest
Remove bike from trainer, put on race wheels and check equipment.
- 10 min endurance pace, working your way through all the gears, 80-100 rpm
- 2 x 15 sec accelerations up to threshold, 110+ rpm
- 5 min rest