Prep/Warm-up for 10m TT

grahamcp

Hi,

I did my first TT of the season last week, just over 26mins, which is a big improvement on my previous PB of a couple of years ago and was arguably on a more technical/harder course - so I was well chuffed. I've got the bug now as I felt there was still room for improvement, so my next aim is to break the 25 minute mark.

Obviously my physical condition will play a large part in that, but I think a big factor that is letting me down at the moment is my pre-race prep, so a few Q's...

How do you plan and execute your warm-up ride? I guess 30-40 mins would be the ideal as that's how long it takes me on a normal ride to start feeling good. But what kind of intensity - I have no idea if I should be going easy or gradually building up the effort.

How do you manage the balance between not finishing your warm-up ride too early and not missing your start time? I don't have access to a turbo trainer at events.

Finally, any food/drink tips? I don't suppose it matters too much for a 10, but last week my mouth went really dry shortly after the start - not sure if it was nerves or whatever but perhaps need to address that too.

Thanks.
Graham.

stevewj

For an inter-club I usually ride there as the ones I do are local (~ 7 miles) aiming to arrive 10 mins before the start, sign on, then do a couple of efforts to raise the HR to threshold, then stretch and keep supple/warm up to the start. For an open, I arrive by car such that I sign on, change, and ride to the start including about 6 rides up and down a section of road near the start (usually a couple of miles from HQ) to total five miles or so inc 2 x efforts a few mins before the start. Slurp of water immediatley before I go. Only carry a v small plastic pop bottle of water with a pull out and push back spout on in back pocket for a 25 or further.

BeaconRuth

Grahamcp wrote:

How do you manage the balance between not finishing your warm-up ride too early and not missing your start time? I don't have access to a turbo trainer at events.

I wouldn't get too hung-up about timing everything to the last second. As long as you've done some riding and you're feeling warmed-up, then standing for a couple of minutes waiting to go off is not going to make the difference of more than a few seconds in your ride. Make sure you know exactly where the start is and how far you are from it and just make sure you arrive with a few minutes to spare. My feeling is that it's better to stand and wait for a few minutes than to run any risk at all of being late. If you miss your start you really might as well go home - wasted time, effort, money and energy.

Finally, any food/drink tips? I don't suppose it matters too much for a 10, but last week my mouth went really dry shortly after the start - not sure if it was nerves or whatever but perhaps need to address that too.

There's not much time in a 10 to take a drink and I think a dry mouth goes with the territory along with your lungs wanting to burst and your leg muscles burning, not forgetting a sore backside and a stiff neck.................. great innit, time trialling.

Ruth

Cougar

15/20 minutes warm up at a medium effort is all you need. Anything else is a waste of energy. You lose nothing by waiting a few minutes on the start line.