Training and Pre Race Warmup

[BlueComet]

Hi everyone,

I'm fairly sure I'm missing something or getting something wrong in my warmup. Quite often a second interval feels easier than a first.

If anyone could share their pre training/race routines that would be great. Also Is it common to do a 2/3 minute threshold effort at the end of a warmup?

Br
M

[IrateNinja]

It's not terribly complicated for me, just a progressive increase of power up to threshold followed by a couple of short high cadence sprints, total 20ish mins. I want to get my heart rate up so the effort isn't a shock to the body, without expending too much energy. A couple of minutes at threshold shouldn't be too difficult, depending on how generous your FTP is.

Sometimes I'll tack on 15 mins of spinning at around zone 2 pressure to finish, but that's just based on my own experience that my legs take 30-40mins to warm up properly.

[Matt_N]

I used the prep and warm up guidance in this article this season and felt much better going into TTs.

https://bikeraceinfo.com/training-fitness/time-tri...

Probably want a different style for racing though.

[johnpsanderson]

BlueComet said:

Quite often a second interval feels easier than a first.

I always find this to be the case!

What kinds of races are you doing? Road racing, crits, ‘cross! TTs?

[okgo]

IrateNinja said:

It's not terribly complicated for me, just a progressive increase of power up to threshold followed by a couple of short high cadence sprints, total 20ish mins. I want to get my heart rate up so the effort isn't a shock to the body, without expending too much energy. A couple of minutes at threshold shouldn't be too difficult, depending on how generous your FTP is.

Sometimes I'll tack on 15 mins of spinning at around zone 2 pressure to finish, but that's just based on my own experience that my legs take 30-40mins to warm up properly.

Basically this. I could dig out what the coach I had sent me but I think it’s essentially identical to this.

Often second intervals are a bit steadier. Best bet is not to go too overboard on the first one with fresher legs/lower HR. Easy to end up in a bit of a hole otherwise!

Didn’t used to bother warming up for road races, but can see how in cross you’d want to.

[BlueComet]

johnpsanderson said:

I always find this to be the case!

What kinds of races are you doing? Road racing, crits, ‘cross! TTs?

TTs - Nowhere near OKGO's speed/level though I'm just a normal person having a pop at it for a bit of fun. Are you racing also?

With the second interval feeling easier, always seems to be the case whether that's threshold intervals, vo2 max etc etc.

With time trials themselves, the first quarter always feels the easiest and the third quarter (between mile 5 and 8) always the hardest. Could be the psychological element making it different to training intervals though as there is always adrenaline. My first ever TT I felt amazing for the first mile and looked at the Garmin to see I was working at 120%FTP. Spent the next 24 miles at deaths door.

Edited by BlueComet on Sunday 6th December 08:53