I've got a 3km hill TT tomorrow and would like to know what you think is a good warmup. It's 270 metres vertical with the steepest parts at 10-11 percent with 2 x 100 metre parts at approx 4%. Should I use them to recover a little or gain pace on them?
I was going to do a bit of an endurance ride beforehand (I'm mostly training for a mtn bike race in July) but this'll be fun....well, not fun.
Last year on my first attempt (having never ridden the hill before on a road bike) I spent 2 mins at the top riding in circles while my body decided to spew or not.
This year I'm a little better trained.
I'm hoping to take off 2mins then ride around the top while my body.......
I usually need a longish warmup before a hard morning effort.....maybe 25 - 30 kms with a couple of short hill sprints at the end. Would that be around the mark or not?
Thanks.
3 km hill time trial warmup
-
- Posts: 283
- Joined: Thu Dec 17, 2009 9:54 pm
- DanielS
- Posts: 512
- Joined: Sat Apr 19, 2008 8:00 pm
- Location: Adelaide
- Contact:
Re: 3 km hill time trial warmup
Postby DanielS » Mon Jun 06, 2011 4:53 pm
Your warmup plan of 25-30km sounds good, that's what I would probably do, maybe incorporate riding to the start? During the race I'd use the flatter sections of the climb to 'recover' a bit - still keep the pace high.
-
- Posts: 283
- Joined: Thu Dec 17, 2009 9:54 pm
Re: 3 km hill time trial warmup
Postby ireland57 » Tue Jun 07, 2011 9:53 pm
Well I did the TT. Only just but did it.
The warmup felt great until I hit the 2 hills I was using as a heart starter. I topped the first easy one (400 metres x max 14%) and was tired sort of; I rolled around for 10 mins and did the 2nd one (150 metres x 18%) and was absolutely rooted at the top; cardio ugly and legs shot and I decided as I topped the climb not to do the TT. Another easy roll around for 10 mins; saw a mate at coffee shop ; stopped for a chat of course for 1/2 hr then went to the TT.....mentally refreshed.
Short, steep hill efforts to keep legs moving felt great.
Start TT. Felt great. Until I got 400 metres into the climb (easy part of it) and realised I had no cardio or legs. Ohhhh, this is gonna hurt.
My heart rate at the top was 10-12 beats lower than normal on an effort like that; I'm not sure why.
Last year was 14:06; this year did 13:40.4. So I still took 25 seconds off.
I was hoping to do 12'ish minutes but it can wait to next year.
My body told me during the warmup I was going to struggle. Sometimes you can have a crappy warmup and go very strong during an event; other times it goes like my TT.
Why is that?
The warmup felt great until I hit the 2 hills I was using as a heart starter. I topped the first easy one (400 metres x max 14%) and was tired sort of; I rolled around for 10 mins and did the 2nd one (150 metres x 18%) and was absolutely rooted at the top; cardio ugly and legs shot and I decided as I topped the climb not to do the TT. Another easy roll around for 10 mins; saw a mate at coffee shop ; stopped for a chat of course for 1/2 hr then went to the TT.....mentally refreshed.
Short, steep hill efforts to keep legs moving felt great.
Start TT. Felt great. Until I got 400 metres into the climb (easy part of it) and realised I had no cardio or legs. Ohhhh, this is gonna hurt.
My heart rate at the top was 10-12 beats lower than normal on an effort like that; I'm not sure why.
Last year was 14:06; this year did 13:40.4. So I still took 25 seconds off.
I was hoping to do 12'ish minutes but it can wait to next year.
My body told me during the warmup I was going to struggle. Sometimes you can have a crappy warmup and go very strong during an event; other times it goes like my TT.
Why is that?
Jump to
- General Australian Cycling Topics
- Info / announcements
- Buying a bike / parts
- General Cycling Discussion
- The Bike Shed
- Cycling Health
- Cycling Safety and Advocacy
- Women's Cycling
- Bike & Gear Reviews
- Cycling Trade
- Stolen Bikes
- Bicycle FAQs
- The Market Place
- Member to Member Bike and Gear Sales
- Want to Buy, Group Buy, Swap
- My Bikes or Gear Elsewhere
- Serious Biking
- Audax / Randonneuring
- Retro biking
- Commuting
- MTB
- Recumbents
- Fixed Gear/ Single Speed
- Track
- Electric Bicycles
- Cyclocross and Gravel Grinding
- Dragsters / Lowriders / Cruisers
- Children's Bikes
- Cargo Bikes and Utility Cycling
- Road Racing
- Road Biking
- Training
- Time Trial
- Triathlon
- International and National Tours and Events
- Cycle Touring
- Touring Australia
- Touring Overseas
- Touring Bikes and Equipment
- Australia
- Western Australia
- New South Wales
- Queensland
- South Australia
- Victoria
- ACT
- Tasmania
- Northern Territory
- Country & Regional
Who is online
Users browsing this forum: No registered users
- All times are UTC+10:00
- Top
- Delete cookies
About the Australian Cycling Forums
The Australian Cycling Forums is a welcoming community where you can ask questions and talk about the type of bikes and cycling topics you like.
Bicycles Network Australia
Forum Information
Connect with BNA
Brought to you by Bicycles Network Australia | © 1999 - 2024 | Powered by phpBB ®
This website uses affiliate links to retail platforms including ebay, amazon, proviz and ribble.
This website uses affiliate links to retail platforms including ebay, amazon, proviz and ribble.