- August 23, 2021 at 6:00 am #22761
Hi Coach Lynda,
I have a quick question on the race day warm up strategy. Race day begins with a mandatory racers meeting at 5:30AM followed quickly by a 6AM sharp start. The course goes downhill for about a mile and then it’s straight up from there at about 2,000 feet per 10 miles. I’ve always struggled with how to warm up for this event, any suggestions tips or tricks?
- August 23, 2021 at 12:05 pm #22763LyndaKeymaster
That’s a tough one. Help me understand the start scenario better.
1. Is there time to add any warm-up between the meeting and the start? How many minutes?
2. Is the downhill start mile coasting or pedaling? If pedaling, what power level and cadence is needed to stay with the pack?
3. Is there good passing opportunities on the 10 mile/2k climb?
- August 23, 2021 at 6:21 pm #22764
Yes, it definitely is a tough one.
There is no time in between the racer meeting at 5:30AM and the 6:10AM start. The Racer meeting is at least 15 minutes and then staging begins immediately after. There is some time from 5AM to 5:30AM though and I was wondering if Normatec Boots would help at all?
The downhill start is coasting and a little light pedaling (L2-3) to stay w/ the pack.
Yes, there are plenty of passing opportunities in the first 10 miles and everywhere on the course. It switches frequently between gravel roads, single track, horse trails etc…
- August 24, 2021 at 3:18 pm #22768LyndaKeymaster
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.
- September 1, 2021 at 5:41 pm #22792
Thank you! That’s great advice!
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