WARM-UP

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

1. Ride easy, less than 70% of maximum
2. Check the Start location
3. Check your Start time
4. Sync your watch/computer to the official clock
5. Find a suitable place for more intense riding, but still be aware of what's going on

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

Enter your Max HR: BPM (if you know your threshold then enter the number that produces your target HR below) Your Target HR for the event is + or - beats. Intense 30 Minute Warm up Min HR Gear RPM 2 Med 90 2 Med 100 2 Med 110 2 Med 120 2 Rest Easy Spin 3 Hard 80 3 Hard 85 3 Hard 90 2 Rest Easy Spin 3 Med 85 3 Med 110+ 3 Med <50