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  1. #1
    Burning Matches. ElJamoquio's Avatar
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    Warmup for 2.7 Mile TT

    Anyone have any suggestions for a TT warmup, where the TT is only 2.7 miles?

    With the race lasting only ~6 minutes, I'm at a bit of a loss.
    Reacting is mind candy; it requires no thought. Thinking is tedious.

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  2. #2
    The mods changed this... damocles1's Avatar
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    Get on the trainer for at least 30 minutes. Get a good sweat going. Do a 15 minute spin up to get the legs going. Do 5 or 10 minutes at the cadence you're likely to do the TT at...

    Do a couple of HARD efforts at close to max HR to really open things up. Spin down for 5 minutes or so.

    Try to plan it so there is minimal time between getting of your trainer and your start time.

    >3 miles is hard because you have no time to settle in during the race. You have to be ready to rock when they say go!

  3. #3
    部門ニ/自転車オタク NomadVW's Avatar
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    20 minutes of L2, 10 minutes sweet spot, including 2 x 30 seconds @ 115-120% threshold. 10 minutes continued recovery/L1 spinning up to as close to start time as possible. (coggan zones)

    That was my warm up for a 2.5km TT that lasted 3 1/2 minutes and my avg power was right at my personal best numbers. Worked for me, YMMV.
    Envision, Energize, Enable

  4. #4
    Making a kilometer blurry waterrockets's Avatar
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    Yeah, I'd be doing some intervals of varying lengths at about 90% of my normal pace. Go ahead and burn a couple matches during warmup, but make sure you have 5 minutes of easy spinning before the start (to clear the lactic acid).

    Lance's prologue warmup used to consist of 3x 5 minutes at 500w. Cut the duration in half and wattage down to 400 or so, and something like that should work for you.

  5. #5
    Slow'n'Aero DrWJODonnell's Avatar
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    I would a) warm up for at least an hour and b) don't go above threshold...save that for the 6 minutes you will be out there.

  6. #6
    Senior Member eskimo85's Avatar
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    tour of kennsington? if so i'll be there...starting at 9:27:30

  7. #7
    Burning Matches. ElJamoquio's Avatar
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    Damn you! Stop looking at my strategy.

    9:09:30, myself.
    Reacting is mind candy; it requires no thought. Thinking is tedious.

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    "The only good race pace is suicide pace, and today looks like a good day to die."
    -Steve Prefontaine

  8. #8
    Burning Matches. ElJamoquio's Avatar
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    Eskimo - no drafting off of the teammates!
    Reacting is mind candy; it requires no thought. Thinking is tedious.

    Bikeforums 'Group Buy': Kinlin Rims, Sapim/DT Spokes, Formula/Bitex Hubs


    "The only good race pace is suicide pace, and today looks like a good day to die."
    -Steve Prefontaine

  9. #9
    Senior Member eskimo85's Avatar
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    well thats our plan they just go off at about 12mph then form a baracade that i ride in and then at the end i sprint ahead, thats how tts are done, right?

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