During the years that I competed in track, I had a very precise warm up that commenced precisely 40 minutes prior to the gun. It including almost a ritual dressing in my superman suit (racing shorts/singlet/shoes), and brought me to the line physically and psychologically ready to kick butt.

My first cycling competitions (four of them) are scheduled for this weekend, and I am not quite sure what kind of warm-up I want to do. They are short, fast events - 5 & 10K time trials. Please share any favorite warm-up routines you might use.

I would also be interested in how much tapering most do prior to race day.

As far as warming up you can either ride around to get warm or warm up on a trainer. The trainer gives you a better chance to follow a specific warm up procedure such as ride for x minutes at 90 RPM, then x minutes at 100, etc. Also, a trainer allows you to really concentrate on the approaching event and you don't have to worry about looking out for other riders and traffic while you're warming up. Your main goal in warming up is to arrive at the line ready to give maximum effort as soon as you start. How long it takes you to reach that point is tough to say. Also, aren't you doing the TT's back to back or on the same day? Between them be sure to take in plenty of fluids.

The amount of taper depends on several factors. The length of the event you'll be competing in, what you build up was in the weeks prior, etc. Since your races are this coming weekend you should only be doing light workouts this week.

Good luck with your TT's and let us know how you do.

Warmups generally vary depending on what kind of event you are doing, since it is time trials that you are concerned with your warm up will be different than with a crit or a road race.

I have only done one RR and one crit so I can not really comment on a good warmup for those in particular but I have done 6 TTs in the last 8 months so I can definitly comment on these. First is the fact that a trainer (or rollers) are probably the best way to warm up. They give you a chance to not just warm up but mentally prepare for the upcoming race. The general analogy is that the warmup must be extended as the event gets shorter. Your warmup should also get your body prepared for the stresses that it will face in the race.

For a short time trial after a initial warmup or for me about 30 minutes easy spinning (like a 39-17 or 16) on the trainer I start a few brief short intense runs that will get my HR up to about where it will be in the race. Usually that means pushing a big gear for a short time, or standing up off the saddle and pushing for a short time. It could also mean running near you LT for a minute or so. You want you legs to get real hot (warm) before you go so your body can give 100 percent right off the gun. You do not want to get tired or push too hard in the warmup.

For longer TT's (like my usual 15 mile club TTs) Warmup does not need to be as long because your effort will not be quite as high (do not mistake for low) for the duration and your body will get some warmup on the course. That does not mean not doing ample warmup on the trainer.

You also want to end your warmup as close to race time as possible to say hot. If your body cools down you will lose some of the benefit that the warmup gives. For a TT I find that if I end my warmup right before my time I do my best off the gun.

Good luck and be sure to recover adiquatly between efforts if doing two TTs in one day so you will be ready for the second effort. Also let us know how you do...

Good Luck :D

Thanks Zack. Yes, the 10K follows as soon as the 5K completes, so warm-up will not be a factor there - the only factor is that I stop wretching in time to get to the line. I had a tough interval workout this AM, and I guess I will take it easy the next three days. It is difficult to back off on our club rides which tend to be quite competitive and fast.

I actually purchased the trainer for race warm-ups, but as I get closer, I am concerned about using my race tire, and changing the skewer just prior to a race. If I turn out to be the same way I was as a runner, I will be a bag of nerves until that great moment of the start.

There is an interesting warm-up routine in "Racing 101," but it seems so complicated.

Thanks my58. I have read all of your recent posts regarding racing - you seem to be very dedicated, and quite enthusiastic. I suspect that some day we will read about you lad! Thanks for all the input.

It is difficult to back off on our club rides which tend to be quite competitive and fast.

I understand, that's why I would skip them on weeks when you have a race coming up.

I actually purchased the trainer for race warm-ups, but as I get closer, I am concerned about using my race tire, and changing the skewer just prior to a race. If I turn out to be the same way I was as a runner, I will be a bag of nerves until that great moment of the start.

Well if that's going to be a distraction for you then don't worry about using the trainer to warm up, just warm up on the road. Something to consider is you could use the same skewer. Put the one in that you use on the trainer and then just race with that one. Is it possible for you to ride the courses in advance, perhaps the day before the race? That will give you an idea of any tricky turns or hills that you'll have to deal with.

Who is organizing this race? It sounds very interesting.

I understand, that's why I would skip them on weeks when you have a race coming up.



Well if that's going to be a distraction for you then don't worry about using the trainer to warm up, just warm up on the road. Something to consider is you could use the same skewer. Put the one in that you use on the trainer and then just race with that one. Is it possible for you to ride the courses in advance, perhaps the day before the race? That will give you an idea of any tricky turns or hills that you'll have to deal with.

Who is organizing this race? It sounds very interesting.

I did just what I shouldn't do today. There were two ex Pros in our group, and they were sandbagging it about a mile before the last sprint zone, so like an idiot, I took off at over 33 mph to play with them. They waited quite awhile, but then worked together to chase me down and kick my butt just before the finish line. Oh well, I still have two rest days! :)

There are quite a few organized events in Florida which are all qualification events for the Florida Senior Games which are held in December. Both of the events I am competing in are part of that. I have ridden one of the courses which has one easy turn, and then one very narrow difficult turn. I won't see the other course until Saturday (race day), because it's about an hour and a half South of me.

Interesting idea about the skewer - I don't have to race with my Dura-ace skewer! :)

I did just what I shouldn't do today. There were two ex Pros in our group, and they were sandbagging it about a mile before the last sprint zone, so like an idiot, I took off at over 33 mph to play with them. They waited quite awhile, but then worked together to chase me down and kick my butt just before the finish line. Oh well, I still have two rest days! :)

Ah, don't sweat it. As they day what doesn't kill you only makes you stronger :). When I was racing in a club time trial series in Texas I used to ride on the days we had races and it actually seemed to help. You certainly don't want to go out and hammer on Friday.

There are quite a few organized events in Florida which are all qualification events for the Florida Senior Games which are held in December.

That sounds interesting. Can you send me some links?

I won't see the other course until Saturday (race day), because it's about an hour and a half South of me.

Hopefully you can get there early enough to either ride or drive the course before racing starts.

Interesting idea about the skewer - I don't have to race with my Dura-ace skewer! :)

Well you may give up a gram or two of weight :). It looks like you're relatively close to the Orlando area. Have you ever ridden on the West Orange Trail? I'll be in Orlando for a conference April 18-21 and was planning to ride it while I'm down there.

Thanks my58. I have read all of your recent posts regarding racing - you seem to be very dedicated, and quite enthusiastic. I suspect that some day we will read about you lad! Thanks for all the input.


I do not want to even think about that right now, racing for me at this point is to not get my a$# handed to me at the race, what happens in the future is not even in my vision right now. I am a student of the sport right now, soaking up all the information that I can. I am like a pesky kid, teacher teacher I have a question, please help. I am like a kid learning to not touch the hot stove. Maybe my future holds something greater, but only the future can say... right now it is about fun and the competative spirit.

Thank You for the comment... you made my day :D

Zack:

Here is the best URL: http://www.flasports.com/page_seniorgames_localsites.shtml

It lists all qualifying events for the Florida Senior Games in December. I am competing in those two events listed in March this weekend. It was a shame that they were a day apart - I will probably be a veggie by the end of the two on Saturday. I would have rather the order be reversed, because I will be racing in front of the home crowd on Sunday.

I have actually not ridden on the that trail. I usually spend 5 days a week in St. Petersburg, and the other two at home. My fiance owns a Bed & Breakfast in St. Pete, and they have an incredible bicycle club with organized rides every single day. Morning and evening on Tuesdays and Thursdays.

Of course the Orlando area has great rides sponsored by the Florida Freewheelers.

Will you be doing your rides in the evening or the mornings when you are in Orlando?

I do not want to even think about that right now, racing for me at this point is to not get my a$# handed to me at the race, what happens in the future is not even in my vision right now. I am a student of the sport right now, soaking up all the information that I can. I am like a pesky kid, teacher teacher I have a question, please help. I am like a kid learning to not touch the hot stove. Maybe my future holds something greater, but only the future can say... right now it is about fun and the competative spirit.

Thank You for the comment... you made my day :D

I tend to get very enthusiastic and excited about things - especially cycling, and I detected that in you when you showed up with your original handle, cat5racer. This area really gets one pumped, because our club has everything from an ex two-time olympian, 10 time national champion, world sprint champion, many state champions in all events, some incredibly successful racers (one guy one 26 out of 28 races on year).

Interesting story: Last week there was a race in which the world sprint champion participated. He was dropped by the peloton, but later they slowed, and he slowly (and quietly) worked back to the back. When sprint time came, all they saw was his behind disappearing, and he took first place. This is a guy so powerful, that he has literally stripped teeth of of a cog on a hard standing acceleration. His quads are bigger than my chest I think! :D

Will you be doing your rides in the evening or the mornings when you are in Orlando?

I'll be riding in the evening, mostly. I might be able to make it out for a ride in the morning, but at this point I'm not 100% certain.

Thanks for the link, I'll check it out. Good Luck this weekend!

Thanks Zack!