Openers & Priming Workouts, Prior to Race Day


#1

Recommended 24 hours prior to your event, to prepare physiologically (body) as well as psychologically (mind).
(aka Opener, Primer)


Truuli = 60 minutes:
TR-02

  • Use to precede any Endurance events.
  • Also has “Plus/Minus” versions with different durations and intensities.

Truuli Peak = 45 minutes:
TR-03

  • Use to precede Shorter, Higher-Intensity Endurance events.
  • Also has “Minus” versions with different durations and intensities.

Sleeping Beauty = 60 minutes:
TR-05

  • Nate’s pick:
  • “It’s probably too much but I’ve been doing Sleeping Beauty before my C races.”

Basin -5 = 30 minutes (plus 10-15 minutes additional warmup):
TR-01

  • Coach Jonathan’s pick:
  • “I usually extend the warmup by about 10-15 minutes, and then proceed with caution, making sure I am not overdoing it. It’s a great simulation of race efforts!”

Scott Peak = 45 minutes:
TR-04

  • Use to precede ???
  • Also has “Minus” versions with different durations and intensities.


Pre test workout
Ramp Test Tips & Tricks
Favorite bespoke workout
Day before FTP Test workouts
#2

It’s probably too much but I’ve been doing Sleeping Beauty before my C races.

29


#3

I’ve been using Carrigain before cross races. For me, it’s a good combo of a few above threshold intervals mixed with a few short stomps. I think this workout was mentioned on one of the podcasts as a decent opener workout as well.


#4

I really like Basin -5 as an opener. I usually extend the warmup by about 10-15 minutes, and then proceed with caution, making sure I am not overdoing it. It’s a great simulation of race efforts!

The Ramp Test is a great option for a race day warmup. It seems best if you simply take it to a step or two above threshold then revert to some easy spinning.


CX Opener before Race
#5

It all depends on the category of the race. If it’s an A priority race, then the session the day before will be part of a well thought out peak and taper. If that’s the case, it’s usually something like Scott Peak for me. I’d do somethink like Truuli two days before.


#6

Basin-5 looks like a good pre-day opener. Thanks. I would precede it during the warmup you mention with a cadence ladder progression (85-125: start at 85, 1min each, add 5rpm each min).
[Note: I have built snippets for 1min, 30sec and 15sec ladders that I use for various purposes in workouts; so it would be easy to grab the 1min snippet and add it to B-5 in Workout Creator]

On the day of the event, for a 90min hill TT, A race, I used the Team Sky warmup described in the linked article. The modification I did is that during the warmup, is that I inserted the same cadence ladder mentioned above. The results were a PR by 5minutes and 10mins ahead of target so I will use it again in this year’s race.
btw: There is a good interview with Team Sky’s former performance coach, Shaun Stephens, in the article.
https://cycletechreview.com/2014/features/team-sky-warm-up/


#7

I also did the sky warmup all of last crit season it worked great. Easy enough to not burn matches but it primes all the energy systems to go hard from the gun. I used to think i needed 45 mins of warmup until i did the aforementioned routine.


#8

That was exactly my concern. So I actually executed the sky protocol before a PR attempt on a hill climb (prepped like a B race) and had a P/1 racer pace me up the hill (he was doing endurance/tempo while I was at threshold :smile:). The protocol worked so well that I used it in the 90 min hill climb race I mentioned and am planning to do so going forward.


#9

My custom version. Should be available to search I think.


#10

That is a loooooog opener.


#11

Yeah. Unless it is a recovery ride I always push time to 1.5 hrs preferably 2 if I’m outside. It has really helped my fitness.


#12

This past season I started doing a 60 min or so trail ride on my xc bike the night before my races and I noticed I felt pretty damn good for my races. We’re talking 10-12 mile loop with some ups and downs to get the legs/heart going with a 5-8min climb here and there, and a fun descent. So, some tempo, some pretty hard short efforts, and long descents. It was great.
I’ve done the zwift openers ride as my go to because I couldn’t find anything on TR at the time. But the mtb ride felt the best.