"The 33"-Road Bike Racing - Warmup for 2.7 Mile TT
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05-16-07, 07:27 AM
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.
05-16-07, 07:32 AM
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!
05-16-07, 08:12 AM
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.
05-16-07, 09:14 AM
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.
05-16-07, 03:51 PM
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.
05-16-07, 05:09 PM
tour of kennsington? if so i'll be there...starting at 9:27:30
05-16-07, 06:47 PM
Damn you! Stop looking at my strategy.
05-16-07, 07:05 PM
Eskimo - no drafting off of the teammates!
05-17-07, 07:13 AM
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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