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Masters Racing (All Disciplines) Race on the track or road or on your mountainbike in the Masters Category? Want to talk tactics, strategy and training with your peers?

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Old 03-27-13, 09:38 AM   #2101
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Welcome. There's a TT sticky thread in the 33, you should read it. If you have any specific questions, ask away. We have at least one national TT champion on board here.
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Old 03-27-13, 09:44 AM   #2102
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That link covers some of the basics. This forum thread has additional detail: http://www.bikeforums.net/showthread...ead-click-here

And there are some truly great (as in world class) TTers right here that can answer just about any question you have. One item not covered in the article you referenced is what is required to train for a TT. TT bikes use a different muscle set, so you really need to spend time on the TT bike (or road bike with aero bars) working those muscles, and to develop what is needed to sustain power for the target distance. TT's require a large dose of determination. One of the hardest things a cyclist does.
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Old 03-27-13, 10:27 AM   #2103
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I guess the post that you guys responded to was deleted.
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Old 03-27-13, 01:25 PM   #2104
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If you have any specific questions, ask away.
Anyone got a warmup routine. Age 57. Threshold HR = c. 170.
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Old 03-27-13, 04:24 PM   #2105
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Anyone got a warmup routine. Age 57. Threshold HR = c. 170.
Speaking for myself, I warm up for about thirty minutes, starting easy, spinning in low gears , gradually building the intensity and including a couple of two-minute threshold efforts (emphasis still on high cadence rather than big gears) in the last ten minutes, with a couple of minutes easy spinning between them and three or four easy minutes to close. I try to finish this about ten minutes before the start. No idea whether this is "recommended" but it seems to do the trick for me.
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Old 03-27-13, 04:43 PM   #2106
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"They" say, a minute per year of age. I was woefully short in that department last year, and will be increasing my warm up time accordingly. chasm54's routine appears to be a solid warm-up, which is fairly close to the one I follow, with some extra time/intensity thrown in.
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Old 03-27-13, 05:16 PM   #2107
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Mine has been sworn to secrecy. However, it is a stepped warmup starting at recovery pace, ramping up to VO2Max, then back down to recovery, with a few short efforts before the warmdown. 20 minutes. My racing age is 56.
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Old 03-27-13, 05:38 PM   #2108
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OMG, the secret is out. Almost needless to say: mine too. I think 20 minutes is plenty, but a lot of people bump it up for short races. I have teammates who do an hour for a TT. With cotton up their noses (Olbas Oil), breathing strips, and a 'Cuddles' stye towel over their heads.
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Old 03-27-13, 06:31 PM   #2109
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I don't need no stinkin' warm up.

I do better when I have time but in SoCal they figure the oldest Masters (55+/60+) don't need much sleep so they often make us the 2nd or 3rd race of the day. I am NOT a morning person so getting to the race in time for a good warm up is rare. When I have time, 20-30 minutes of slowly increasing intensity with one (1) Z4 effort (above TT HR) and then soft pedal until my heart rate is less than 110 bpm works for me. If this works for anyone else I may have to patent it.

BTW, I'm obviously at the wrong age because when I was a Cat 3 in the 1980s, the race were also early in the morning. Now Cat 3 guys race around or after noon.
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Old 03-27-13, 06:40 PM   #2110
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Alternating fast pedal drills (6) and 12 second sprints (5) in the small ring. Set another PR of sorts - 29.5 mph in the 34-12 at 135 rpm. I need to break 30 mph, just because. Then I'll switch to a bike with a standard crankset and start over!
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Old 03-27-13, 07:04 PM   #2111
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I use Team Sky's warmup protocol. At the track yesterday, I was talking with a new coach who has come here to coach from the UK. We were talking about warmup and he said, "I can send you Team Sky's warmup protocol if you need it." He did not say, "You know, 64 year old racers need special warmup instructions and I have the secret sauce." Now if he had some of the off the list "stuff" that Team Sky is taking, it would have been more interesting.
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Old 03-27-13, 07:05 PM   #2112
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Quote:
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I don't need no stinkin' warm up.

I do better when I have time but in SoCal they figure the oldest Masters (55+/60+) don't need much sleep so they often make us the 2nd or 3rd race of the day. I am NOT a morning person so getting to the race in time for a good warm up is rare. When I have time, 20-30 minutes of slowly increasing intensity with one (1) Z4 effort (above TT HR) and then soft pedal until my heart rate is less than 110 bpm works for me. If this works for anyone else I may have to patent it.

BTW, I'm obviously at the wrong age because when I was a Cat 3 in the 1980s, the race were also early in the morning. Now Cat 3 guys race around or after noon.
Sandbagger.
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Old 03-27-13, 07:16 PM   #2113
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Pace plus hill over-unders with a friend. I started at a nice 52 degrees. 30 minutes into pace the temp dropped to 38 degrees and it started raining. Got it all in, though. I was pretty frozen when I got home, and the bike was a mess. All better now.
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Old 03-27-13, 07:44 PM   #2114
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Stay healthy.
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Old 03-27-13, 07:53 PM   #2115
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Good point. It doesn't take much to regress into sickness. I took a long shower right after dinner to thaw out.
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Old 03-27-13, 08:47 PM   #2116
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All road rides the past week and a half. Getting antsy for track. I've been promised a killer interval workout at Encino tomorrow. Two months to sharpen that blade before States.
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Old 03-27-13, 10:31 PM   #2117
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States.
We need a 4th for the Team Pursuit and a 3rd for the Team Sprint. Interested?
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Old 03-28-13, 06:42 AM   #2118
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day off
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Old 03-28-13, 07:29 AM   #2119
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Getting ready to go back onto structure next week - I hope!
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Old 03-28-13, 01:05 PM   #2120
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Anyone "training" at the Driveway in Austin tonight? Should be about 70 n a 10 mph breeze.
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Old 03-28-13, 09:04 PM   #2121
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Ugh, not one of my better nights. First practice race here in NOLA, at a local (and quite nice) motorsports park, a 2.7 mile circuit. I had never been there before, so I punched the address into the Garmin, which didn't recognize the town. Shoot. Back to apartment, checked on Mapquest, no problem...except Mapquest sent me miles in the wrong direction. I got there barely in time to get onto the back of the group before we started, with no warmup. A few minutes neutral rolling and we hit it, and it was okay for a few minutes, until it wasn't. I spent about ten minutes with the group, and the rest of the hour was pretty much a solo tempo interval. I wasn't the only one off the back, but I was almost the only one who stayed on the track.

Did three Power Starts (3 mph, tallest gear, sprint as hard as possible for 15 seconds) afterwards, with five minutes RBI. It was supposed to be a set of four, but I ran out of daylight. 103 TSS, .90 IF.
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Old 03-28-13, 09:12 PM   #2122
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Getting antsy for track. I've been promised a killer interval workout at Encino tomorrow.
Just what I needed. Kilos and 500s until my thighs gave out.
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Old 03-28-13, 09:14 PM   #2123
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Recovery yesterday and a simulated Roger's Session on the trainer tonight. My legs felt dead. I must have had some residual fatigue from my track workout on Tuesday.
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Old 03-29-13, 05:29 AM   #2124
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Yeah, all that posing gets tiring.
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Old 03-29-13, 09:20 AM   #2125
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2'40" at endurance pace with 40" at tempo. It snowed, briefly, while I was out there. Sheesh.

I've revamped my training plan to peak in June, so am putting in a short endurance block before building again April/May.
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