Don't expect to hit the line and be at your peak level of performance within a few pedal strokes. You must warm up adequately for a time trial. Either on the road or trainer, you will need to include some hard efforts, however, no sprints, jumps or anaerobic efforts should be done.
Preliminary Warm up – 30 Minutes
Intense Warm up – 30 Minutes The following percentages and rpm are approximations. Do not try to get your heart rate up to the suggested level as soon as you begin each interval; instead try to reach that level near the end of each interval. Attempt to arrive at the start line no sooner than 3 minutes before your scheduled start time