Inspired by a 31 second improvement in my 40k TT time over the weekend, I wanted to share a few tips on how to get in a good warm-up before a time trial.
- The shorter the TT, the longer the warm-up. This is very important. The high efforts needed in a short TT mean that your body has to be ready to go hard, right from the start. A thorough warm-up helps to prepare your body for the sudden onset of lactic acid accumulation, and has other benefits (such as raising your heart rate, getting the blood flowing, and increasing your mental focus). For a short TT, include at LEAST 30 minutes of pedaling before the race (perhaps an hour or more, depending on your speed and your personal needs). For a longer TT, it depends on the distance. a 100 mile TT requires minimal warm-up, but a 40k TT requires a similar warm-up to a 10 mile TT.
- Include several race-pace or faster accelerations. For shorter time trials, saving your aerobic endurance for the race itself is less important, so include more intervals at race pace or faster. The intervals do not need to be very long (30-90 seconds is a good target), and include an adequate recovery interval. For longer TTs, use fewer intervals and a slightly longer duration (perhaps 90-120 seconds). Try to accomplish your last interval within 10-15 minutes of your start time.
- Use a bike trainer for your warm-up. This will allow you to concentrate on putting out the correct efforts for the duration of your warm-up. Riding the course is always a good idea, but that should have been taken care of before race day, and not during your warm-up. On the trainer, you can easily make any last-minute adjustments to your bike and have easy access to all of your pre-race nutrition, as well.
- Stay warm. If you’re TTing on a cool day, wear plenty of (but not too much) clothing during your warm-up, and consider pushing the easy parts of your warm-up a bit harder. You want to hit the starting line with the blood and sweat already flowing. (If it’s a hot day, the opposite applies–keep cool and take your warm-up a bit easier.)
- This one’s not technically related to your warm-up, but pump up your tires to the correct pressure. Most riders do not require more than 120psi in their tires. If the road conditions are absolutely perfect, then higher pressures are MAYBE ok, depending on circumstances, but overinflated tires can actually *increase* the rolling resistance of your tire. Use 10% more pressure in the rear tire than the front, and use 10-20% less air pressure if it’s raining or the roads are wet. When using your race tire on the trainer, use 20% more pressure than normal. Then, when you’re done using the trainer, deflate and then re-inflate your tire to the correct pressure.
- Intimidate your competition. This may include grunting a lot, panting, sweating profusely, wearing dark sunglasses on a cloudy day, keeping a stone face during your hard intervals, wearing a jersey with a skull and crossbones on it, using a disc wheel with a skull and crossbones on it and strutting around wearing your aero helmet for no reason.
Awesome website…
[...]the time to read or visit the content or sites we have linked to below the[...]……
Visitor recommendations…
[...]one of our visitors recently recommended the following website[...]……
Online Article……
[...]The information mentioned in the article are some of the best available [...]……
Great website…
[...]we like to honor many other internet sites on the web, even if they aren’t linked to us, by linking to them. Under are some webpages worth checking out[...]……
Online Article……
[...]The information mentioned in the article are some of the best available [...]……
Sources…
[...]check below, are some totally unrelated websites to ours, however, they are most trustworthy sources that we use[...]……
Related……
[...]just beneath, are numerous totally not related sites to ours, however, they are surely worth going over[...]……
Websites you should visit…
[...]below you’ll find the link to some sites that we think you should visit[...]……
Sites we Like……
[...] Every once in a while we choose blogs that we read. Listed below are the latest sites that we choose [...]……
Awesome…
Great beat ! I wish to apprentice even as you amend your website, how could i subscribe for a weblog web site? The account helped me a appropriate deal. I had been a little bit familiar of this your broadcast provided brilliant clear idea…
Sources…
[...]check below, are some totally unrelated websites to ours, however, they are most trustworthy sources that we use[...]……
Recent Blogroll Additions………
[...]although websites we backlink to below are considerably not related to ours, we feel they are actually worth a go ……
Superb article…
Thank you for any other great post. The place else may anyone get that type of information in such an ideal means of writing? I’ve a presentation next week, and I am at the look for such information….
Best learning experience…
[...]Notification of usage of image[...]…
Latest industry news…
[...] form of online interaction that incorporates technologies such as Real Simple Syndication (RSS), trackbacks and commenting[...]…
I was just surfing internet and I came across this amazing page. The content is very helpful. Thank you for uploading such wonderful blog .It really helped me.you can also give more information about this subject.
I’m just starting out in community management/marketing media and trying to learn how to do it well – resources like this article are incredibly helpful. As our company is based in the US, it?s all a bit new to us. The example above is something that I worry about as well, how to show your own genuine enthusiasm and share the fact that your product is useful in that case.
Nice……
I saw this really great post today….
Nice……
I saw this really good post today….
Recommended Resources…
[...]the time to read or visit the content or sites we have linked to below the[...]…
Nice……
I saw this really great post today….
Linking Website…
[...]I just read this page that it was very good.[...]…
Discussions on Everything…
[...]every so often I come across a site that I actually like to read and this is one[...]…
Lavoro per il domani – uno sguardo di Yesturdays ad alcuni esempi…
È stato indicato questo esempio, via jon Messer sopra Twitter e trovato esso per essere molto informativo ed ugualmente il punto…
Trabalho para o amanhã – um olhar de Yesturdays em alguns exemplos…
Foi mostrado este exemplo, através de Megan hardvalder sobre linkedin e encontrado lhe para ser extremamente informativo e demasiado o ponto…
zonBuyer.com…
Find the hottest deals on web today!…
Yesturdays work for tomorrow – a look at some examples…
Was shown this example, via David halign on Facebook and believe it to be extremely informative and too the point…
Trabalho para o amanhã – um olhar de Yesturdays em alguns exemplos…
Apenas observado este exemplo, através de David halign sobre linkedin e imagine-o para ser extremamente informativo e demasiado o ponto…
Lavoro per il domani – uno sguardo di Yesturdays ad alcuni esempi…
È stato indicato questo esempio, via David Messer sopra Giornale in tensione e immaginilo per essere piuttosto informativo ed ugualmente il punto…
Trabalho para o amanhã – um olhar de Yesturdays em alguns exemplos…
Apenas observado este exemplo, através de Megan Messer sobre Jornal vivo e encontrado lhe para ser muito informativo e demasiado o ponto…
Boogle…
I found this really good post today…
day three follicle stimulating hormone (fsh) test….
it best to have low results of estradiol and fsh levels on the third day since normal levels of fsh and high levels of estradiol may imply that there could be a problem with the ovarian reserves.with the surge of medical…
Just read this ……
Just wanna comment on few general things, The website design and style is perfect, the content material is real superb : D….
of jerseys there as well, but there…
would be a huge difference when it comes to fabric quality as professional sport store keep jerseys made out of polyester fiber and cheap soccer jerseys are made out of natural fiber that would make you sweat more in sunny conditions…
is made between ‘game-fishing’ for species such…
as trout and salmon and ‘coarse fishing’ in which the target species include carp, bream and chub. the practise of fly fishing has been occurring for several hundred years, as shown by the publication of ‘the treatyse on fysshynge with an…
or overboard from a boat. this means…
fewer pieces are tumbled in the waves and less is found along shorelines.in a couple of decades, sea glass will be virtually gone from the majority of beaches around the world. although from dallas windshield repair an environmental impact perspective,…
here, be it new, refurbished, used, broken,…
etc. thanks to the buy it now feature users no longer need to consume their time getting into bidding wars. ebay’s partnership with paypal allows customers to shop with confidence. despite its reputation ebay cannot control how long their suppliers ta…
trick. you place a penny in the…
shallowest groove of the tread with lincoln’s head upside down. if you can still see the top of lincoln’s head, then the tire is bald. do not ignore bald tires. you are now aware of how to determine if the tires…
use the product the grocery coupons are…
advertising.then there are the coupons that you can print right off of your computer, which will allow you to purchase the kinds of products that you use most at a discounted price. when going online to print your own grocery coupons…
different items you need. a template with…
segments for every grocery category i.e. dairy products, meats, vegetable and fruit etc is without question a tremendous help while you’re at the store as all of the items from each section are classified together on your list.2. organize ahead take…
Just read this ……
very interesting subject , outstanding post….
thin you would not even notice it…
behind the television unless you hunt for it. it is also a strong and durable product. it provides even more aesthetic appeal because it is so thin.the ultra thin led tv wall mount will allow the television to be flush with…
led displays that are used for high…
definition tvs, in case that you shell out more cash and purchase full array led screen you will get better black level, contrast and brightness than purchasing lcd screen. well, when you take a look at the price tag in this…
vt25 and the samsung led lcd ue46c7700…
and ue46c8700 3d televisions. the result showed that the panasonic plasma emerged compared better.first point that was made was that the plasma would provide flexibility and freedom of placement and positioning around the set. where as the consumer was…
commonly around the genitals, buttock and inner…
thigh. there tends to be more cases of this condition during the summer months or in warm, damp climates. if you are a proud owner of a brand new lcd tv, you might consider mounting it on the wall to save…
small mirrors. these mirrors send the reflected…
light through a color wheel which then projects the correct color onto the screen, similar in fashion to rear projection televisions of the past. this technology is often put to use in digital projection movie theaters to enhance the picture color…
design and the style of the phone,…
and apple’s commitment to the consumers by correcting the mistakes of the previous models.the older problems that comes along with the iphone is the short battery life. this is why there were battery extending products which were made popular for this…
alcohol and drug addiction meetings, such as…
alcoholics anonymous, narcotics anonymous or other similar program in your area. the idea is to help you with the addiction more so than punishing you for your offense.victim impact meetings are also commonly prescribed treatment/ punishment for drivin…
the important thing is not to panic….
there are laws that protect you against incriminating yourself.it can be helpful to prepare for the possibility of being pulled over for a dui, especially if you’ve recognized that you’ve made the mistake before and gotten away with it. it’s a…
you might need a few pages. it…
is totally up to you.good examples of condolence letters with specific examples for your situation can be found online. if you knew the deceased well, it will be easier to write your letter because you can draw on your memories of…