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  1. #2101
    Senior Member shovelhd's Avatar
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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.

  2. #2102
    I need speed AzTallRider's Avatar
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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.

  3. #2103
    Elite Rider Hermes's Avatar
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    I guess the post that you guys responded to was deleted.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  4. #2104
    The Crank
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    Quote Originally Posted by shovelhd View Post
    If you have any specific questions, ask away.
    Anyone got a warmup routine. Age 57. Threshold HR = c. 170.

  5. #2105
    Travelling hopefully chasm54's Avatar
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    Quote Originally Posted by tomgdaly View Post
    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.

  6. #2106
    So it is LAJ's Avatar
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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.

  7. #2107
    Senior Member shovelhd's Avatar
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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.

  8. #2108
    I need speed AzTallRider's Avatar
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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.

  9. #2109
    Old Road Racer Cleave's Avatar
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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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  10. #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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    Demain, on roule!

  11. #2111
    Elite Rider Hermes's Avatar
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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.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  12. #2112
    Elite Rider Hermes's Avatar
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    Quote Originally Posted by Cleave View Post
    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.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  13. #2113
    Senior Member shovelhd's Avatar
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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.

  14. #2114
    Elite Rider Hermes's Avatar
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    Stay healthy.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  15. #2115
    Senior Member shovelhd's Avatar
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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.

  16. #2116
    Senior Member VanceMac's Avatar
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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.

  17. #2117
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by VanceMac View Post
    States.
    We need a 4th for the Team Pursuit and a 3rd for the Team Sprint. Interested?

  18. #2118
    powered by Racer Ex gsteinb's Avatar
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    day off

  19. #2119
    Idiot Emeritus sarals's Avatar
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    Getting ready to go back onto structure next week - I hope!
    Racer Ex..."Don't know if the shop is under new ownership. If not feel free to shoplift stuff and break bottles in his parking lot."

  20. #2120
    Senior Member chiefDave's Avatar
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    Anyone "training" at the Driveway in Austin tonight? Should be about 70 n a 10 mph breeze.

  21. #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.
    Regards,
    Chuck

    Demain, on roule!

  22. #2122
    Senior Member VanceMac's Avatar
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    Quote Originally Posted by VanceMac View Post
    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.

  23. #2123
    Elite Rider Hermes's Avatar
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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.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  24. #2124
    Senior Member shovelhd's Avatar
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    Yeah, all that posing gets tiring.

  25. #2125
    Travelling hopefully chasm54's Avatar
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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.
    There have been many days when I haven't felt like riding, but there has never been a day when I was sorry I rode.

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