any knowledge on this tt prologue toc warmup graph..... ?

[AgilisMerlin]

curious

http://bp1.blogger.com/_T3QwYwbcmts/R75XprmDGYI/AAAAAAAABuI/J5N841L1p-o/s1600-h/DSCN2905.JPG

[flux]

10 min easy
4 min tempo
2 min easy
3 min sub threshold
2 min recovery
2 min high sub-threshold
2 min recovery
1 min anaerobic threshold
2 min recovery
1 min anaerobic threshold
5 min break
10 min at subthreshold inserting 2 x 30S big gear efforts
7/10 min easy
5 min to get your caffeine suppository up your ***
5 min to roll over to the start and wave to your adoring fans

I heard the cycling coach at Harvard wrote this one up. :rolleyes:

[jerk]

yup-but can only be done to full effect if the athlete is sporting a poop 'stache, a mullet and a millilitre of fracas eau de toilette on an otherwise hairless testosterone charged Swiss scrotum.

jerk

bike snob NYC is a playa hatin copy of the jerk imho bro


10 min easy
4 min tempo
2 min easy
3 min sub threshold
2 min recovery
2 min high sub-threshold
2 min recovery
1 min anaerobic threshold
2 min recovery
1 min anaerobic threshold
5 min break
10 min at subthreshold inserting 2 x 30S big gear efforts
7/10 min easy
5 min to get your caffeine suppository up your ***
5 min to roll over to the start and wave to your adoring fans

I heard the cycling coach at Harvard wrote this one up. :rolleyes:

[david]

http://bp1.blogger.com/_T3QwYwbcmts...-h/DSCN2905.JPG

that is cool.
most foreign languages are.

[girlie]

- all of this MUST BE DONE on your trainer!


10 min easy
4 min tempo
2 min easy
3 min sub threshold
2 min recovery
2 min high sub-threshold
2 min recovery
1 min anaerobic threshold
2 min recovery
1 min anaerobic threshold
5 min break
10 min at subthreshold inserting 2 x 30S big gear efforts
7/10 min easy
5 min to get your caffeine suppository up your ***
5 min to roll over to the start and wave to your adoring fans

I heard the cycling coach at Harvard wrote this one up. :rolleyes:

[BBB]

Even the suppository? I guess that's why the graph gives you 5 minutes...

[Too Tall]

Thanks for that...all that yikes I'm NEVER going to shake hands with Pros evah! These pre-event warmup routines are kindof a fascination with me. I've tried them all just to see what works for me. FO SHOW one size does not fit all. See if you can make heads or tails of this E.German Team Pursuit warmup routine which I find is perfection for time trials:

20 min at "basic training" intensity
5 min at "evolution training" intensity
20 min of active recovery (pedaling at own, self-set pace)
5 min at "evolution training" intensity
10 min at "basic training" intensity
20 min of rest or easy pedaling

No question I need to engage "the pain" before crits or I might go OTB in the first 10 laps.

[stevep]

here's swoops warm up procedure:

20 minutes looking for the venue
40 minutes getting the bike off the car and rereading the instructions on the quick release " you cant be too carefuil...i hate the part that you have to recheck it every 30 minutes... a lot of time the racers wont stop to do this..."
10 minutes looking for left shoe
5 minutes looking for right shoe
8 minutes to find skinsuit under the passenger seat
20 minutes to find someone to pin number on after putting skinsuit on
15 minutes finding someone who will lend me a helmet
20 minutes finding head official and trying to get them to hold up the start until the number is on
20 seconds ride to start line

all warmed up and ready to go.

[Elefantino]

5 min to get your caffeine suppository up your ***
So that's what the porta-potties are for! Makes sense now. :D

[flux]

So that's what the porta-potties are for! Makes sense now. :D

I was making a (lame) joke. Honestly I have no idea what that 5 is for.

[regularguy412]

I was making a (lame) joke. Honestly I have no idea what that 5 is for.


Flux's new bookl: 'Tails' From the Peleton , A 'Brief' History

He should be able to work the shaving thread in there, somewhere. :D

It was a hoot, Flux-man.

Mike in AR :beer:

[swoop]

cmon steve... you know i spend forty minutes pinning the number so its dead level and lays down perfect. and then i have to scope out where the photographer is so i can time my inhalations and cheek suck-in.... and then another five minutes trying to decide how to oil my legs up... cuz if he's using a flash it will blow out the muscle lines...

[Grant McLean]

I was making a (lame) joke. Honestly I have no idea what that 5 is for.

I think the last 5 is for checking your iPhone,
log on to Serotta forum,
check for polical posts to get you all fired up

head to start line...

ymmv

-g

[stevep]

swoop,
sorry for the mistake. i just read that off the tape on yr handlebar...
over past the gear chart... which says
53-11= hard
53-12= pretty hard
53-13= not as hard
53-14= kinda hard still

down to
39-23= maybe the guys will wait at the top of the climb?

cmon steve... you know i spend forty minutes pinning the number so its dead level and lays down perfect. and then i have to scope out where the photographer is so i can time my inhalations and cheek suck-in.... and then another five minutes trying to decide how to oil my legs up... cuz if he's using a flash it will blow out the muscle lines...

[fiamme red]

Lots of good time trial advice: http://www.pezcyclingnews.com/?pg=fullstory&id=5702&status=True.