I was watching stage 18 of the TDF and noticed that Lance was on his busting his butt on the trainer BEFORE his TT. Any ideas as to his “warm-up”?
45 mins of trainer to get adequately warmed up. They all do it or something similar.
Don’t forget that he pre rode the course too in the morning
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Not sure the exact protocol they use, in general the shorter and event is the harder the warm up is for it You want the legs muscles primed and ready to rip it as soon as the start beep goes.
on Coach Troy’s Spinerval’s Threshold Test DVD, which includes a 20 min threshold test, he prescribes a pretty hard warmup to get the body primed for a sustained hard effort.
It is something along these lines:
3x30 sec hard, 30 sec rest
3 x 1 min hard, 1 min rest
2 x 3 min hard, 2 min rest