E-Coach Training Tips
This is the inaugural edition of E-Coach Training Tips.
Come by each week and we will have a new training tip.
This first training tip deals with proper Time Trial warm-up, especially as it directly relates to our upcoming prologue TT for Black Fly. This will help you better prepare for your TT by going into it with the engines warm and ready to go.
Pre-Race Meal
Best to sit down for your pre-race meal approximately 3 hours before your individual start time. This is preferred as most athletes don’t want to race at full throttle with a full stomach. This meal should be a little lighter than normal, but still rich in carbohydrates, low in fiber, and maintain good fluid intake. Just enough to keep the energy stores full and hydration topped off.Warm-up on Bike
This is mostly done on trainers at the race site since it is easy to stay focused with no worries of traffic or getting lost. The body now has to be prepared for going from rest to racing at maximum effort. The aerobic system has to be activated, then slowly increase intensity progressively to levels above what you will be racing at. This will help to stimulate the systems in our bodies that control the production and management of metabolic by-products (ie. lactic acid) while exercising at these high intensities.
Example (varies depending on TT distance):
- 10-20 minute moderate aerobic pace at 90+rpm
- 5-10 minutes tempo pace using a slightly larger gear at 80 rpm
- 1-2 minutes easy spinning for recovery
- +/-5 minutes at threshold effort at 90+rpm
- 1-2 minutes recovery
- 1-2 minutes maximum effort and high cadence
- 1-2 minutes at threshold
- 1-2 minutes max effort and high cadence
- 2-3 minutes easy spinning and off to the start line