Trainer Warmup - Cyclocross Magazine2024-03-28T23:31:10Zhttps://cowbell.cxmagazine.com/forum/topics/trainer-warmup?commentId=1198434%3AComment%3A36045&feed=yes&xn_auth=nowow, we're lucky to have a le…tag:cowbell.cxmagazine.com,2009-11-04:1198434:Comment:448612009-11-04T07:05:39.912Zandrewhttps://cowbell.cxmagazine.com/profile/cyclocross
wow, we're lucky to have a legend and multi-national champ chime in here. issue 6 readers will find clark's picture in the history part i piece.
wow, we're lucky to have a legend and multi-national champ chime in here. issue 6 readers will find clark's picture in the history part i piece. I have a spare wheel with a C…tag:cowbell.cxmagazine.com,2009-09-03:1198434:Comment:372302009-09-03T01:53:11.203ZKatsu Tandahttps://cowbell.cxmagazine.com/profile/KatsuTanda
I have a spare wheel with a Continental trainer tire on it
I have a spare wheel with a Continental trainer tire on it Thanks Clark. This is great s…tag:cowbell.cxmagazine.com,2009-09-03:1198434:Comment:372282009-09-03T01:39:30.283ZIan Landauhttps://cowbell.cxmagazine.com/profile/IanLandau
Thanks Clark. This is great stuff!<br />
<br />
-Ian
Thanks Clark. This is great stuff!<br />
<br />
-Ian Anyone keep their cx tires on…tag:cowbell.cxmagazine.com,2009-09-03:1198434:Comment:372262009-09-03T01:14:48.779ZCincicycleshttps://cowbell.cxmagazine.com/profile/Michael
Anyone keep their cx tires on the bike while they are on the trainer? Rough on tread life?
Anyone keep their cx tires on the bike while they are on the trainer? Rough on tread life? sufferfest and indie soup run…tag:cowbell.cxmagazine.com,2009-09-03:1198434:Comment:372222009-09-03T00:35:14.254ZMabhhttps://cowbell.cxmagazine.com/profile/Mabh
sufferfest and indie soup runner have some down-load-able soundtracks for riding / running - have a listen to see what strikes your fancy...<br />
<br />
<a href="http://www.thesufferfest.com/">http://www.thesufferfest.com/</a><br />
<br />
<a href="http://www.indiesouprunner.com/">http://www.indiesouprunner.com/</a><br />
(i suggest the Canadian Mix.. is my mapleness showing?)
sufferfest and indie soup runner have some down-load-able soundtracks for riding / running - have a listen to see what strikes your fancy...<br />
<br />
<a href="http://www.thesufferfest.com/">http://www.thesufferfest.com/</a><br />
<br />
<a href="http://www.indiesouprunner.com/">http://www.indiesouprunner.com/</a><br />
(i suggest the Canadian Mix.. is my mapleness showing?) I do the basic warm up with s…tag:cowbell.cxmagazine.com,2009-09-02:1198434:Comment:371652009-09-02T02:21:54.623ZBraintastichttps://cowbell.cxmagazine.com/profile/Braintastic
I do the basic warm up with some intervals thrown in. I do bring my road bike with me. Even though I get the stinkeye at times, I use the same type of Egg Beaters on my road bike as I do my cross bike. I like the familiarity and I never have an issue finding the pedal and clipping in fast. It's easy to have it set up and I can leave it, I don't have to change wheelsets or ride on a knobby. It works for me.
I do the basic warm up with some intervals thrown in. I do bring my road bike with me. Even though I get the stinkeye at times, I use the same type of Egg Beaters on my road bike as I do my cross bike. I like the familiarity and I never have an issue finding the pedal and clipping in fast. It's easy to have it set up and I can leave it, I don't have to change wheelsets or ride on a knobby. It works for me. Standard Warm Up
Minutes Zon…tag:cowbell.cxmagazine.com,2009-08-27:1198434:Comment:367862009-08-27T22:44:19.411ZClark M. Natwickhttps://cowbell.cxmagazine.com/profile/ClarkMNatwick
Standard Warm Up<br />
<br />
Minutes Zones<br />
ride on the road 15:00 to 25:00 easy<br />
ride on trainer 5:00 Z-2<br />
ride on trainer 2:00 Z-3<br />
ride on trainer 3:00 Z-4<br />
ride on trainer 2:00 Z-1<br />
ride on trainer 2:00 Z-4<br />
ride on trainer 2:00 Z-2<br />
Up to 41:00<br />
<br />
• Use a training jersey for the warm up. Have your race food and drink right next to you.<br />
• Dry off and put on you race skin suit or jersey with your numbers already pinned on it.<br />
• Go directly to the start line with less than 10 minutes before your start.<br />
• Know the…
Standard Warm Up<br />
<br />
Minutes Zones<br />
ride on the road 15:00 to 25:00 easy<br />
ride on trainer 5:00 Z-2<br />
ride on trainer 2:00 Z-3<br />
ride on trainer 3:00 Z-4<br />
ride on trainer 2:00 Z-1<br />
ride on trainer 2:00 Z-4<br />
ride on trainer 2:00 Z-2<br />
Up to 41:00<br />
<br />
• Use a training jersey for the warm up. Have your race food and drink right next to you.<br />
• Dry off and put on you race skin suit or jersey with your numbers already pinned on it.<br />
• Go directly to the start line with less than 10 minutes before your start.<br />
• Know the course, wind directions, hills, turns, distance and estimate your elapsed lap time splits.<br />
• Plan your race strategy. Segment the course, segment the race, and use percentages of<br />
OBLA or Vo2 for HR or watts pacing strategies.<br />
• Depending on how long (<45.00 or 45:00>) the event is:<br />
• Do not start eating gel packs or drink until 15:00 minutes into the event if it is 45:00>.<br />
• If the event is <44:00 take you last gel pack at the end of your warm up.<br />
• Only take small sips of your drink in the last 30 minutes while warming up.<br />
• Generally you will race 5 to 10 HR beats above your OBLA or Vo2 mark.<br />
• If you need a longer warm up, add more time in the easy beginning 25 minute step. Thanks guys. I've noticed as…tag:cowbell.cxmagazine.com,2009-08-24:1198434:Comment:365082009-08-24T12:10:01.754ZIan Landauhttps://cowbell.cxmagazine.com/profile/IanLandau
Thanks guys. I've noticed as I get older I need longer and longer to get the engine going. I think the trainer will help focus my warmups.<br />
<br />
-Ian
Thanks guys. I've noticed as I get older I need longer and longer to get the engine going. I think the trainer will help focus my warmups.<br />
<br />
-Ian I have taken a trainer in the…tag:cowbell.cxmagazine.com,2009-08-22:1198434:Comment:363652009-08-22T14:24:09.144ZDarrel Brokeshoulderhttps://cowbell.cxmagazine.com/profile/DarrelBrokeshoulder
I have taken a trainer in the past and usually used it just to get the blood flowing in the legs. Do a couple of high cadence intervals for 30 to 60 seconds with some recovery. I probably spend about 30-40 minutes on the trainer then I go out to check the course.
I have taken a trainer in the past and usually used it just to get the blood flowing in the legs. Do a couple of high cadence intervals for 30 to 60 seconds with some recovery. I probably spend about 30-40 minutes on the trainer then I go out to check the course. You just gotta try things and…tag:cowbell.cxmagazine.com,2009-08-20:1198434:Comment:360722009-08-20T20:13:15.420ZKatsu Tandahttps://cowbell.cxmagazine.com/profile/KatsuTanda
You just gotta try things and figure out what works for you. I typically like the trainer because you don't have to worry about running out of road, not going hard enough, getting lost and missing the start, etc.<br />
<br />
I typically get on and warmup for 10-15 minutes, then do a few 1 minute intervals to get the legs open and maybe throw in a longer one if I have time. Then spin easy for 5 minutes. If I timed it right, I can hop on the course for a pre-ride.
You just gotta try things and figure out what works for you. I typically like the trainer because you don't have to worry about running out of road, not going hard enough, getting lost and missing the start, etc.<br />
<br />
I typically get on and warmup for 10-15 minutes, then do a few 1 minute intervals to get the legs open and maybe throw in a longer one if I have time. Then spin easy for 5 minutes. If I timed it right, I can hop on the course for a pre-ride.