Pre-Race Warmups Workouts


#1

In general, these are meant to be ridden and completed a short time before your official start.
Something around 5 to 30 minutes if possible.

These can be done on a trainer or rollers at the event pits.
Or you can approximate them by pre-riding the course if possible.


Cajon = 30 minutes:
TR-01

  • Use before Long, Sustained Efforts BELOW FTP.

Laurel = 30 minutes:
TR-01

  • Use before Sustained Efforts AROUND FTP.

Pahrah = 30 minutes:
TR-01

  • Use before Short, Intense & Repetitive Efforts ABOVE FTP.

Rodgers = 20 minutes:
TR-01

  • Use before Sustained Efforts AROUND FTP.

Ramp Test = Time Varies:
TR-01

  • Ride long enough to get Over Threshold, but DO NOT go to failure.
  • Per Nate: Ride 1 minute through your current FTP, then easy spin for 10 minutes.
  • Finish with a few 30 second hard intervals.


Favorite bespoke workout
#2

For race day I’ve experimented with doing the ramp test up to 1 min through current FTP, then easy spin for 10 min, then a few 30 second hard intervals. I’ve liked that and it’s similar to Team Sky’s workouts.


#3

When you do these before a race do you do that at home/ your hotel before you go out or do you take your trainer to the side of the road where the race is?


#4

I have experimented with the following for a pre-race warmup / openers.

Davis - 20 minutes. 3 min @ 90-95% FTP and 1 minute @ 130-140% x2.
Dorr - 30 minutes. 3x30-second hard starts at 180% FTP followed by 1 minute of Threshold work at 96% FTP.
Scott Peak- 30 minutes. Scott Peak -1 is 30 minutes of easy, aerobic riding with 4x45-second race openers between 135-150% FTP somewhere near the middle of the workout.
Truuli -2 30 minutes. This version includes 2x3-minute steady-state efforts right at FTP followed by 2x60-second efforts between 120-125% FTP.


#5

I use a ‘dumb trainer’ and just do it next to my car in the parking lot. I use a rubber band to secure my phone to my garmin while i do the TR workout. Hope that helps!


#6

In general, these are meant to be done and completed a short time before your official start. Something from 5 to 30 minutes, AFAIK.

That may not always be possible and is not set in stone. But the idea is to open the bodies channels and get ready for the effort to come.

As always, experiment with the specific efforts and timing to suit your body and particular needs. In fact, not everyone likes or does warmups. So it is good to test when possible before major “A” events.


#7

Side of the road for sure. I use the Feedback Sports Omnium Trainer for travel.


#8

Are there any direct drive trainers that (a) are not a huge pain to tote around, and (b) do not require a power outlet? Or, are there any rollers that are a bit more forgiving (less likely to go shooting off) than the normal Kreitlers, etc and provide enough resistance that these warmups are possible?


#9

No small or light DD trainers.