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info on warmup for time trials?(13 posts)

info on warmup for time trials?DougSloan
Nov 17, 2003 9:25 AM
Can someone give some good advice on protocals for time trial warmups? Compare a 3 mile, 10 mile, and 25 mile race warmup?

Interested in length, intensity, and heartrate in warmup. Thanks.

About an hour for eachMR_GRUMPY
Nov 17, 2003 9:45 AM
I would start off with 20 minutes in low zone 2 to warm up, followed by 10 minutes in zone 3 to get your body ready to go hard. 3 minutes of zone 4, followed by 5 minutes of zone 1. After that, go for 3 minutes in low zone 5 followed by 5 minutes in low zone 1. The balance of your time should be in zones 1 and 2.
For a 3 mile TT, you should aim for 8-15 beats above AT. The 10 mile should be at 5 beats above AT, and the 40K at 2-3 beats above AT.
warm ups are keybrad nicholson
Nov 17, 2003 10:18 AM
the shorter the race the longer the warm up. i raced a whole series of tt's this past summer, 10 miles on the same course each time. i would ride a workout similar to the one above along the length of the course on race day AFTER a good warm up and on the trainer followed by a nice warm down.
A quick guideKerry Irons
Nov 17, 2003 5:55 PM
You want to arrive at the start line sweating, but not out of breath. What has always worked for me is to ride at a steady but not tiring pace for least 30 minutes, and in the last 7-8 minutes of the warmup do a 90 second TT level effort, recover for 90 seconds, another 90 second hard effort, and then 3 minutes recovery. This primes your body for the high intensity start. There will be individual differences in the amount of warmup time (I typically do an hour, but that's just because I've set up an 18 mile ride to the TT start that serves as my warmup). Some people are diesels and need a longer warmup. Others can get by with a lot less.
thanks; I think I typically don't do enough nmDougSloan
Nov 18, 2003 9:15 AM Trial dot org
Nov 23, 2003 9:36 PM
thanks; lots of very good info nmDougSloan
Nov 24, 2003 9:34 AM the dog
Nov 30, 2003 5:50 PM
I've read through your little pdf file, and can you explain me why then analytic cycling has it that two bottles are more aero than no bottles (as far as i can remember)?

Or where did you get that wheel covers don't work? That is, of course, bullshit. Many disk wheels are hollow inside which is identical to what a wheel cover is, and a lot of people race with nothing covering a valve hole.

And if I were you, I would strongly advise against a front disc. That is a suicide.

down boy, down boyDougSloan
Dec 1, 2003 2:09 PM
That "little pdf file" is written by Arnie Baker, one of the foremost names in the business.

The two bottle thing at analyticcycling baffled me, too. They don't explain why, just the fact that test data shows this. My theory is that the bottles fill a void/vacuum between the downtube and seat tube, and act as a fairing for the rear wheel. Now, I also believe that this may not apply to a good timetrial bike, like a Cervelo P3 with a rear disc. There, the rear wheel doesn't need any shielding, and the increased frontal and surface area of a bottle (can't use two on that bike) would offset any benefit. Just a theory, though.

bottles and aero..dotkaye
Dec 10, 2003 11:08 AM
latest windtunnel testing confirms what Doug suspects, the bottles are more aero on a standard frame, but with a true aero frame like the Cervelo (there are lots of so-called 'aero' framesets that only look aero), the bottles don't help. John Cobb did the original testing that showed bottles on the frame were the most aero, the newest set of tests found at

But this is all minutia anyway, seriously doubt the bottle mounting makes more than a few seconds difference..
good info, and as an asideDougSloan
Dec 10, 2003 11:36 AM
Checked out the page. Good info, but I'd like to see all the results.

As an aside, there is nothing sexier than a very fit girl on a bike. Holy cow.

good info, and as an asideWoof the dog
Dec 15, 2003 12:55 AM
so I still haven't gotten an answer as to why the wheel covers don't work.

no ideaDougSloan
Dec 15, 2003 8:24 AM
Don't have a clue. Maybe they fall off or rub things. Just gross speculation.