by Gary Tingley -
I have used the same warm-up protocol for the past several years with success. The key is to properly prepare for the race while remaining rested, relaxed, and by staying cool. The warm-up is 40 minutes total, completed on a trainer or on rollers.
- 20 minutes easy spin, slowly raising cadence to 100 rpm, and include a few 5 second high-cadence bursts, then
- 1x4 minutes @ 90%/95%/100% of FTP w/2 minutes easy spin between intervals 1-2, 2-3, then after interval 3
- 4 minutes easy spin
Roll over to the start area with 10 minutes to go.