Workouts to warmup for Individual Time Trials

Training
1

Hi, everyone. Can you please recommend some TR workouts that I can do to warmup for individual time trials? Also, what are the TR race-winning intervals to prepare for road races? Thanks a lot.

2

Welcome!

This was covered in one of the podcasts. Pretty sure it was a submitted question about length of warmup for specific events. Canā€™t remember much more than that, sorry. Do a search on YouTube for ā€œtrainerroad warmup workoutsā€ and youā€™ll get a few hits.

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3

I use the British Cycling warm up (I made it in to a custom warm up) for 10 & 25 mile TTs. Anything longer than that i prefer to ride to the start & then go steady for the first 5 miles at about 75% ftp otherwise I risk blowing up by starting too hard.

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4

TT warm-ups vary massively person to person - I do the BC cadence warm up that Aquazepp mentions and find thatā€™s all I need to switch me on to the event. I know other people who donā€™t feel quite right unless theyā€™ve ridden 20 miles to the event.

Itā€™s something you need to directly relate to your performance. Iā€™ve arrived late plenty of times to our club tens and just ridden the 1.5 miles to the start quite fast, and done fine. So for me itā€™s not a huge physiological requirement - everyone should do this at least once to get a baseline measurement, how does the test feel with no serious warmup?
I definitely rate sitting on the turbo for psychological reasons, though - it can be calming and help you focus, esp in a bigger event where you might have a lot of nervous energy.

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6

Thank you. I will check it out.

7

I see. I would do the same for the longer versions. Nice tips! Thanks.

8

Nice. Thank you for the insight.

9

Very well. I will check those out. Thanks a lot.

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10

I do find it very helpful to have a routine to work through before an open TT (i am more relaxed about our club events as these i treat as training and testing sessions).
Having a specific warm up session to do before setting off for the start i find a great way to focus especially with my ā€˜Raceā€™ playlist revving me up.
I used to use Cajon but found it took too much out of the legs for my liking & have had better results since switching to my custom BC warm up.
Experiment and see what works for youā€¦

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