Warm up for TT

[Denmarkbonde]

Hello guys.

How do you guys warm up for a 30k time trail?
I have a hometrainer, and my plan is to sit there for 25 minutters.

I have thought of following program;
10 minuts easy
3X2 minuts 80% af max with 2 minuts rest.
2 minuts easy

What do you say?

 

[Fatclimber]

Hello guys.

How do you guys warm up for a 30k time trail?
I have a hometrainer, and my plan is to sit there for 25 minutters.

I have thought of following program;
10 minuts easy
3X2 minuts 80% af max with 2 minuts rest.
2 minuts easy

What do you say?

I assume by "max" you mean your maximum heart rate. This doesn't seem like a good warmup to me.

There was a photo of the Team Sky tt warmup taped to the team bus at a recent race (Paris Nice?), does anybody remember seeing that?

Probably wrong forum btw.

 

[Hawkwood]

The latest Cycling Plus has Bradley Wiggins' warm-up routine, I can post that if you wish.

 

[Marva32]

The latest Cycling Plus has Bradley Wiggins' warm-up routine, I can post that if you wish.

I'd like to see it.

 

[nickel999]

Yes, please post when you have a minute- it could be a good wind-trainer workout?

 

[Fatclimber]

One issue with the OP's protocol is that 30k is going to be a total threshold (1-hour sustained power) effort. You need to tap into that zone in your warmup, and if you're at 80% of your max heart rate (assumption by me), you're most likely well below that. Here's one that I've used for a couple of years that has worked well for me:

20 minutes easy
10 minutes low tempo, just a hair below where your 80% would put you 80 rpm
2 minutes easy
6 minutes ramp up from low tempo to threshold 90 rpm
2 minutes easy
2 minutes above threshold, (90-95% max hr) 105 rpm
2 minutes easy
2 minutes above threshold, (90-95% max hr) 105 rpm
2 minutes easy

Ideally you time it so you finish up within 5 minutes of your start time. You should have all your crap together before you start your warmup to you're not frantic trying to make your start time.

Here's another one from O2Endurance website:

WARM-UP SCHEDULE FOR MID-DISTANCE

20 min. EASY ON THE ROAD
10 min. at ZONE 3 (ON WIND-TRAINER)
1 min. at ZONE 1 (ON WIND TRAINER)
5 min. at ZONE 3 (ON WIND TRAINER)
4 min. at ZONE 4 (ON WIND-TRAINER)
3 min. at ZONE 2 (ON WIND-TRAINER)
2 min. at ZONE 5 (ON WIND TRAINER)

After trainer warm-up, go to rollers

5 min. at Zone 3 (100 rpm)
2 min. at Zone 4 (120 rpm)
5 min. at Zone 2 (100 rpm)
Off rollers & directly to start line!

I wish I could find the one Team Sky was using recently, way simpler than either of these.

 

[Hawkwood]

I'd like to see it.

I'll post the details this evening.

 

[MR_Sarcastic]

It's not rocket science.

30-40 minute warm up. In the last 15 minutes of the warm up "sting" your legs three times for close to a minute, at race pace. You can also do 5-10 minutes of "tempo" pace, in two or three segments.
I'm assuming that you are not a 1-2, or even a 3.

Don't go crazy and tire your legs out.
It's not like you're doing a 5 or 10K TT, where you have to "hit it" from the gun.
The shorter the TT, the longer you have to warm up.
.
.

 

[Hawkwood]

As promised this is taken from the May 2012 edition of Cycling Plus, and is the warm-up regime used by Wiggins for over 10 years. I've condensed it a little, but all of the key information is retained.

1 - Get slow, endurance muscles working with 7 minutes easy pedalling at about 60% of max heart rate (normal conversation should be easy).

2 - Then 8 minutes at 85% of max heart rate (difficult to talk properly after a few minutes)

3 - Followed by 5 minutes of alternate flat out 6-10 second sprints at about 95% of max HR, with easy 20-second recovery intervals.

 

[PCutter]

Scroll down on this bloggers page and there's a photo of Sky's TT warm up routine which earlier poster referred to.

http://bianchista.blogspot.com.au/search?updated-max=2012-03-19T10:01:00Z&max-results=25