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Your best 40k TT warmup routine

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Old 05-07-08, 08:02 PM
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Bullseye
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Your best 40k TT warmup routine

Think back to your best 40k TT. What was your warmup like?

Precisely how many minutes?
How were those minutes divided up? [10 minutes just spinning, 10 minutes at threshold, 2 minutes all out, etc.]
How many minutes between when you were finished with your warmup and when the TT started?

Looking forward to the replies.

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Old 05-07-08, 08:17 PM
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I haven't done a sanctioned 40kmTT in quite a whiles (not so big in Asia). My warm-up is pretty much always the same:

Spin for 20 minutes slowly ramping up the pace. Do a few go hard jumps with a bit of a spin in between each. Spin for another 20 minutes or so. Stop. Pee. Make final clothing adjustments/choices/. Loose the pump and bag. The keep spinning until staged.

If it is a crit I will do the same thing but spin a bit harder so I am a bit sweaty when I hit the line. Then I pray that we aren't staged for 45 minutes while some local politician blathers on.
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Old 05-07-08, 08:25 PM
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Here's my coach's recommendation:

15-20 minutes easy spin.
5 minutes tempo.
5 minutes easy.
2 minutes steady state.
2 minutes easy.
2 minutes steady state building to a max effort in the last 30 seconds.
5 minute spin, go to the line.
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Old 05-08-08, 01:48 AM
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I mean I've been given many different warmups by four different coaches, they all amount to ~45 mins riding and enough efforts to make the legs feel good. Nothing above LT for TT/RR 's and only one or two efforts above LT for crits.
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Old 05-08-08, 09:28 AM
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^ In my experience if you don't do something at or above LT for a TT, then that first 10 minutes of the TT is really going to hurt.

and doing a total of 4 minutes at or above LT is not going to exhaust your for the TT effort.
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Old 05-08-08, 10:39 AM
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Prior to fastest 40K?

15 minutes spinning..then intersperse 5 x 1 min intervals at race pace....I guess that's FTP these days....couple minutes in between....spin for 5 minutes....

Then jog a mile....then do 5 surges to 5 min / mile pace....jog 1/2 mile....then stretch....


Then swim 500m at relaxed pace....followed immediately by 1500 meters at threshold (18 minutes) then run to bike / pull on shoes, helmet, glasses...take off.

There's the little part about the 10K run after the 40K bike also....
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Old 05-08-08, 03:02 PM
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^ In my experience if you don't do something at or above LT for a TT, then that first 10 minutes of the TT is really going to hurt.

and doing a total of 4 minutes at or above LT is not going to exhaust your for the TT effort.
Meh. People get so concerned about their warm-ups. You're looking at a less than 1% performance difference between popular warm-ups. And there has been no research that supports any need to warm-up above LT for a performance at LT.

If it makes it hurt less, go ahead and do some VO2 or anaerobic stuff, I just don't find it necessary.
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Old 05-08-08, 03:14 PM
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Light spin. Less than 100 watts. Maybe toss in a high rpm spin up or three.
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Old 05-08-08, 03:18 PM
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Originally Posted by VosBike View Post
Meh. People get so concerned about their warm-ups. You're looking at a less than 1% performance difference between popular warm-ups. And there has been no research that supports any need to warm-up above LT for a performance at LT.

If it makes it hurt less, go ahead and do some VO2 or anaerobic stuff, I just don't find it necessary.
I have asthma and if I dont get a good warm up where I hit past FTP/LTHR to "open the lungs" ill be toast for the race.
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Old 05-08-08, 06:09 PM
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My pattern seems to be get there about 2 minutes before the start and the rest takes care of itself.
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Old 05-08-08, 06:51 PM
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Ride there.
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Old 05-08-08, 08:44 PM
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I think we are seeing that there are many different ways to warm up and you need to find what works for you. Do this when training NOT on race day.

For me, if I don't get a few good, hard efforts to open my legs before the start, I get tied up and may never get my legs turning properly. I know other guys whose warm-ups consist of a ride to the port-o-potty and back.
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Old 05-08-08, 09:05 PM
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I found out last weekend that a poor warmup routine includes getting hit by a car while on your way to the start line. Just about anything else is preferred.
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Old 05-08-08, 09:14 PM
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Originally Posted by MDcatV View Post
I found out last weekend that a poor warmup routine includes getting hit by a car while on your way to the start line. Just about anything else is preferred.
Sorry to hear that, man. I'm going to put that on my list of things I never want to happen to me...

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Old 05-08-08, 09:57 PM
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Originally Posted by MDcatV View Post
I found out last weekend that a poor warmup routine includes getting hit by a car while on your way to the start line. Just about anything else is preferred.
I can't say I've tried that one.

Based on my experience of being clipped by a car during a race, I think I'll take a pass.
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Old 05-16-08, 08:25 AM
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One thing I haven't seen mentioned is the "warm" part. On my last TT had a decent warmup on the ride to the event -- gradually worked up to just below LT over the first 30 minutes, then pushed above LT twice for ~30 seconds each just before I got to the event. But there was a cold wind blowing. During the ~10 minutes I waited at the start, I began to get chilled. Then the first ~3 miles felt like I hadn't warmed up at all: breathing was hard and I couldn't seem to get my HR up to LT at all. After that, my body finally jumped into high-intensity mode and I could nail my LT with no trouble.

I noticed most of the hot-shot racers were wearing arm warmers and knee warmers, while I was out there in my short sleeves and bare knees. It was cold, but not brutally so -- about 55F with an icy breeze.

So when it comes to clothing, is it better to err on the side of being too cold, or too warm for at TT?
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Old 05-16-08, 02:17 PM
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Hookers and blow.

j/k

Our District TT start is 5 miles from the parking lot and registration. You have to ride there.

You have to ride back too.
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Old 05-16-08, 05:33 PM
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Originally Posted by palookabutt View Post
One thing I haven't seen mentioned is the "warm" part. On my last TT had a decent warmup on the ride to the event -- gradually worked up to just below LT over the first 30 minutes, then pushed above LT twice for ~30 seconds each just before I got to the event. But there was a cold wind blowing. During the ~10 minutes I waited at the start, I began to get chilled. Then the first ~3 miles felt like I hadn't warmed up at all: breathing was hard and I couldn't seem to get my HR up to LT at all. After that, my body finally jumped into high-intensity mode and I could nail my LT with no trouble.

I noticed most of the hot-shot racers were wearing arm warmers and knee warmers, while I was out there in my short sleeves and bare knees. It was cold, but not brutally so -- about 55F with an icy breeze.

So when it comes to clothing, is it better to err on the side of being too cold, or too warm for at TT?
What you're looking for is to increase the temp. I warm up with arm and knee warmers if it's even slightly cool.
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Old 05-16-08, 05:44 PM
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Originally Posted by FatguyRacer View Post
Hookers and blow.

j/k
Well, both are likely to get your HR up.
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Old 05-16-08, 07:35 PM
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Originally Posted by FatguyRacer View Post
Hookers and blow.

j/k

Our District TT start is 5 miles from the parking lot and registration. You have to ride there.

You have to ride back too.
Can you tell me where I can register for the Hookers & Blow TT??!?!?
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Old 05-16-08, 08:54 PM
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Originally Posted by cjbruin View Post
Can you tell me where I can register for the Hookers & Blow TT??!?!?
Can you imagine (sorry for going WAY off topic)? Average cadences of 130, non aero smiles for the duration of the TT, and Rather than going NUMB down there, well, a certain Burning Sensation that your saddle has never given you before...

The flyer


(There were better pictures using Google, but I think this is already offensive enough...back to the regularly scheduled programming).

And actually, the science says muscles warm, skin cold. This is why I use a cooling vest for my TTs and you will find a LOT of athletes use them as well.
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Old 05-16-08, 11:28 PM
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So, now that we're back on topic... slightly off topic, yes...

I find that I do better when I don't have sunglasses on, because more cool air hits my face and seems to keep me cool. Lance did this as well, if I recall correctly...

Comments?

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Old 05-16-08, 11:33 PM
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Like the good doc I put it in a super easy gear and spin the legs really fast. I'm just trying to get the muscles flooded with blood, without inducing any buildup of Lactic Acid. Why waste your fuel in the warmup? TT warmup is mostly mental and not physical. You have to hit that line wanting to bite the heads of whippets.
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