Hi Mike,
Ah – that mostly leaves you using the start of your race to complete your warm-up. I recommend doing a 15 min power L1-2 spin before the 5:30am meeting to get the aerobic system going but do not add any harder efforts. Pedaling will activate cycling muscles and get blood flowing better than Normatec Boots. Spinning your legs in power L2-3 on the downhill section is great and can be used to continue warm-up. If you still don’t feel warmed up enough to hit full race-pace by the time you start the 10 mile climb, pedal conservatively for 5-10 mins gradually ramping up to race pace. With plenty of passing opportunities in the first 10 miles and everywhere on the course you can be patient with your start pace.
Coach Lynda