Finding Your Warm Up. 9/21/2016
After years of coaching, if there is any truism about cyclocross (and sport) is that no two athletes are the same. Today here are a few “cross findings” to help you out on your next CX warm up.
Below is an example I provide many of my CX races as a good start dialing in your warm up. You will see many elements that I mentioned in my last installment of cross findings. The big thing here is to understand if you are going to warm up on your bike only or bike and trainer. You will need to allocate some more time and logistics if you are add a trainer to the mix.
Sample Warm up: From my own workout file.
Here is a sample that you can use for a race warm up. If the weather is good, trainer can be optional. If the weather is bad, cold or wet; a trainer is a good idea.
Do 1-3 Laps of course preview.
-First Lap- SLOW SPEED.
Preview. Look for any spot that might be dangerous or good places to pass, make up time etc.
During the first lap if you find any spots that are very technical, STOP and practice them out. Try to work out the sequence.
-Second lap should be slightly faster with focus on corner and barriers. CHECK TIRE PRESSURE.
-Third lap should be close to race pace or a “hot” lap.
-Then move to trainer or paved roads for Tempo Z3 pace. Do ~3 x 3min with 1-2 min RIB.
-Then do 2-3 x 30 seconds ALL Out with 1-2 min RIB. Add more if you think you need more openers.
-I also recommend some simple shoulder jogging. Maybe 2-3 of 50 meters at a time on grass. Just to get the feel for the shouldering carry. Key especially if you know you will be doing a lot of running today.
-Spin your legs out for a few minutes if you need to.
-You should have this wrapped up by 10- 15 minutes BEFORE your start. Get to your start with extra warm clothes on and peel them just after your call up.
As you can see, there are a lot of steps in this process. The key is to make it yours. Many of my riders may opt for variations of the above protocol and add some more Temp/Sweet Spot and more or less jumps at the end. Everyone is different and need a different physiological trigger to become race ready. Also, some athletes like to jump on a trainer and get to the start hot and some would rather just ride outside. Much of this can depend on venue and weather conditions of where you live. I find that is California, I have seen more folk opting for no trainer then in Colorado. Maybe the weather or maybe just the traffic around the course etc.
See you at the races!