Kilo Warm Up

UncleFred
UncleFred Posts: 227
edited April 2011 in Amateur race
Got a Kilo TT tomorrow night, any suggestions for a good warm up or even critique of what I had planned.

On the Turbo
20 mins easy to tempo
10 mins hard
5 mins recovery
10 mins hard
3 x 30 secs big effort with 1m30 recovery
5 mins tempo

Start

Comments

  • Pokerface
    Pokerface Posts: 7,960
    This is what I use for my Kilo warm up

    15 mins light spin (optional - to loosen legs up)
    Climb off bike, get a drink, etc


    Then, the real warm-up (can jump straight in here if time is tight or don't need to loosen up):

    5 - L1 to L2
    5 - L2 to L3
    2 - Recovery
    3 - L4
    5 - Recovery
    2 - Race pace
    5 - Recovery with 15 second sprint mixed in

    Get off bike, get ready for race - and back on turbo at recovery pace to stay loose depending on time.
  • P_Tucker
    P_Tucker Posts: 1,878
    You do 2 minutes at race pace when warming up for a kilo? Jesus, how long does a kilo take you?
  • UncleFred
    UncleFred Posts: 227
    I used my warm up stated above and did a 1.13. Started in the wrong gear though at 53x23 and ended up spinning out and having to get on aero bars sooner than i would have liked so that i could change gear.

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