|Warm up (what to do in the hour before a race)||bollard|
Apr 1, 2003 4:50 AM
|I've been riding crits here in the UK but on Sunday I will ride my first Road Race over a distance of 70km. What do people advise in regard to warm up before a race eg heart rate zones etc. I've found in the crits the start to be a real struggle but seem to almost grow stronger as the race develops. I haven't got a turbo or rollers for a warm-up.
Also I always eat 3 hours before but what food/drink should I take on board in that last hour. Any advice will be much appreciated. Cheers.
|depends upon the race||DougSloan|
Apr 1, 2003 8:47 AM
|Some races, I may not warm up hardly at all. If I expect a slow, flat start with a big group, especially a longer race, I might just buzz around the parking lot a few minutes and do a few jumps.
There is one course near here that has a 600 foot climb right at the start, and everyone redlines in the first 5 minutes. For that one, I'll warm up like for a time trial, either on a trainer (ideally) or by riding up the hill (if I can) with lots of jumps, getting the hr over threshold several times, breaking a sweat, but with time to recover before the start.
I'd eat some solid food 2-3 hours before, then sip some carbo-drink just about up until the start, maybe even use some Hammergel or the like. If it's going to be hot, take an extra bottle to the start and drink to the last minute, pitching the bottle before you start (top off the tank). Make sure you don't drink so much you have a full bladder right at the start, though.
The food regimen is very personal, and will depend upon the race, too. For a 60 mile flatter race, or at least flat near the start, you can probably eat more or closer to the start; for a redline at the gun start, you might puke it up if you eat too much too late.
Bottom line, I'd experiment and see what works for you.
|Always be prepared..||MR_GRUMPY|
Apr 1, 2003 9:31 AM
|Just because it's a long road race, don't expect it to start off easy. I got killed once last year, on a cold, rainy, windy road race. I spent most of the time in my car and only warmed up for five minutes. At the gun, four guys drove the pace up to 30 mph and before anyone could recover, we had the first hill. Needless to say, by the time I got to the top of the hill, I was gassed.
It was a long day..