OFF THE FRONT-WARMUPS
CAN MAKE YOUR RACE
Warming up is all about priming your body and your mind for the effort ahead. Physiologically, a proper warm-up increases blood flow to working muscles and increases core temp. Mentally it allows you to focus, relax, and concentrate on the task at hand. Warm-up duration varies depending on the length of the event. A long road race may require only 20-30 minutes, criteriums or 20-40K time trial’s need 45-60 minute preparation. Here are some general routines that will get you ready to race!
FOR ALL EVENTS
- Arrive to event with plenty of time to register, pee, check your equipment one last time, pee, pin your number, pee, set up the trainer, change your clothes, and of course, pee.
- Start sipping a carb/electrolyte drink during the warm-up-stay hydrated.
- On hot days, reduce the time of the warm-up.
- Listen to music, relax, and mentally visualize how you want your race to go.
CRITERIUM & TIME TRIAL WARMUP ROUTINE
20 min easy in the small ring-start to break a little sweat
10 min tempo pace, build to sustained threshold by the end of the last minute
2-3 min easy recovery spin
2-5 min at sustained threshold
3-5min easy recovery spin
1-2 min hard VO2/anaerobic threshold pace
3-5 min easy
30 sec spinups to max RPM, easy gear
3-5 min easy—GO RACE!
ROAD RACE ROUTINE
20 min easy in the small ring
5 min tempo pace
2 min easy
2X 1 min efforts at sustained threshold, or a little above
3-5 min recovery between efforts
2-3X8 sec jumps in a big gear
5 min easy—GO RACE!
PS: THE COOLDOWN
Well done! Don’t forget the important recovery phase. Perform 15-20 min of easy spinning to flush the legs. Start replacing fluids/calories immediately. Include massage and you are ready to hit it again tomorrow.
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