I will be doing the Superfrog bike leg for a relay team next weekend. The course is very flat but can be windy. I am looking to go ~2:20. How does the relay portion work-when do I get to start the bike leg and do you have any tips for doing just a relay portion? What kind of warm up would you do for a 56 mile TT, I am thinking none and just warming up the first 2-3 miles on the course and building pace.
yo uexchange the chip at your transition rack. race it like a long TT, however you do that is up to you.
I do one every year with a couple of friends and it can be a blast. I usually warm up for a good hour or so with lots of intensity much like a 40km TT. I do strip the gear down and wear a skinsuit and I can get away with just picking up water once on the bike. It is hard, hard work though and if you do it right it is much tougher than during a tri as you can go that much faster and spend that much more. I’m about 12 minutes (2:08 for 93k) faster in a relay than in a tri but I couldn’t walk well after the relay, much less run. It is fun riding that fast past guys who can kick my butt in triathlons though.
I did one this season…wicked fun! Typically you’d exchange the timing chip in some kind of “changeover area” or at your rack (check the athlete guide). Always easier for the “receiver” to remove the chip themselves…trust me, after a 90k all-out TT the last thing you’ll want to do is crouch down to undo & exchange the timing chip. My race had a real relaxed low key vibe so I was able to take the bike out for a quick spin prior to my swimmer finishing but plenty of folks in the transition area with wind/mag trainers getting warmed up. Relays are a great chance to get blinged out in super aero kit and go nuts…