An essential part of any race, but particularly the Time trial is the warm up. Designed to kick start the heart to race pace it prevents the competitor losing time over the first fifteen to twenty minutes. A race loser over short distances. I haven't read Bradley Wiggins book yet but he takes 30 minutes to warm up including listening to music and then a twenty minute warm up on the turbo before taking five minutes to reach the start line. I don't know if this is his specific warm up but it is the team sky and Olympic team warm up so there is a good chance that it is.
Warm up-(Warm up used by Olympic Pursuit Team)
- 5 minutes easy gear – 80rpm
- 8 minutes progressive build up, by the
end of this time you will be very warm (up towards top of Zone 3)
- 2 minutes Easy
- 3 x 6 second accelerations to activate
heart (evenly spaced out within next 2 minutes) Usually start with 6 secs
effort then 51 sec easy, 6 sec effort then 51 sec easy and finish 6 sec
effort.
- 3 minutes Easy
- Finish of getting ready/walk to Start.
So there it is, try it before committing to a race day. Try a turbo session with and without it and try your ten mile road course with and without. My guess it will make a huge difference...
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