How do I warm-up for Challenge AC Relay - Bike Leg
I've been trying to figure this out for a while and thought I'd reach out to the collective wisdom of da Haus. I'm doing the Bike leg only of the Challenge AC Iron Distance Relay. So I'll be doing a 112 mile TT. We have a pretty fast team and I'm really hoping to use this to figure out what my "could" 112 mi bike split will be. I will not be swimming beforehand, and don't really want to hop on my bike "cold". While training, if I hop on my bike cold it takes me 10 mins to be "kind of" warmed up and maybe 20-25 mins to be "really" warmed up. If this was an "actual" TT, it wouldn't be weird to simply have a trainer there near the start and get a nice thorough w/u in before the ride. However, this will not be "just a TT". I will be riding a bike in the middle leg of a triathlon. So my bike will likely be "stuck" in the T1 area to it where I doubt I will have access to it after the swim starts for the pros. I thought of all of the following options, but not an ideal one yet. Do you like any of the following options or can you think of something "better" for me?
1) don't worry about it, and just take it easier for the first 15-20 mins. (this is not ideal as I'm really trying to have a good time for this sufferfest)
2) run/jog for 10-15 mins (this is not ideal, because generally running for me before a ride, no matter how easy is somewhat hard on my legs and I don't want to actually "tire" my legs, just want to get warmed up.
3) jump rope or other types of calisthenics?
4) Take my road bike with me and go out for a 15-20 min ride when they start the swim leg. Who knows if there will be road closings or other logistical issues near and around the Transition area. Then what do I do with my bike afterwards?
5) Take my road bike AND a trainer and just warm up near the Transition area. I'm okay being "that dork" who's on his trainer near transition. But I can't imagine it will be easy for my wife to get a bike and a trainer back to the car given that she'll have our 6 and 8 yr old boys with her.
6) buy one of these portable "bike-like" thingies and jsut trash it after my warmup: http://www.amazon.com/Drive-Medical-Exerciser-Attractive-Silver/dp/B002VWK09Q/ref=sr_1_2?s=hpc&ie=UTF8&qid=1402324527&sr=1-2&keywords=portable+Exercise+Bike
7) something else/better?
One final question since you've mad it this far. I'm doing IMMT 7 weeks after this bike leg. Part of doing this this bike leg at Challenge AC was to see how high of an IF I could ride at for 112 miles to give me more confidence to ride at a slightly higher IF at IMMT when compared to past IM's I have done. If I literally "fall off the bike" at AC, should I then put my run shoes on and suffer through a 4-6 mile run at "race pace"?
Comments
5.a … Ride your road bike on the trainer by the car, pack them up, then jog to the race spot? I have no idea about the logistics of this. But in any event, the ideal is to be on the trainer for 20-25 minutes before you head into the race.
As to the second point. Just bike as hard as you can. Save your experiments/confidence building for your race rehearsals. That's what they're for.
I'd follow the KISS rule. Jumping jacks, jump rope, etc. minimal toys, 15 minutes of increasing intensity then 10 minute recovery before the bike.
Yes to few miles running on shredded legs, just nothing stupid 7 weeks out from IMMT.
My point is...and I will get to it...with a prevailing wind from the south that typically gets stronger through the day I am expecting the worst....and my worst case is expect to be going into the wind the last approximately 30 miles (or into a slight frontal cross wind). All of a sudden that "flat" course is like going up hill back to Bader Field from exit 28 onto the expressway....that will have very very little to no shade cover at all. Focus on that last 1/3rd or so.
I have no doubt that you are going to do great.
John, good luck. before I answer your question, I was the biker on a relay years ago and was so excited I immediately put myself into oxygen debt. Very painful for quite awhile because I still didn't want to slow down.
I think Al has a good suggestion, No. 5. But maybe your swimmer can put your bike and trainer in your car, or your runner for that matter. He won't be running for 4 1/2 hours, right?
No need to JRA but take 5-10min to ramp up starting at .65-.70 and steady increase to target over that 5-10min.... Then go to work and don't let up! Pacing will still be an issue.... Whats your target? IF .80 ?
I've done 5hrs at .79 a couple times and I can tell you that was my "could ride" the difference between my could ride and should ride watts is only about 4-5watts (for you its probably 10-15watts) ...... I would definitely go run a few miles afterwards just to validate that it was infact too hard and to see the difference in a ride like that and an IM ride.... Your not going to have the opportunity to see what it feels like to run after a ride like that every day....
FWIW, I'll be targeting ~82% "give or take" but still need to validate that on my next couple of weekends (higher if I have anything left in the last 10-15 miles). I've been doing pretty hard/long rides every Saturday to try and dial it in, but I don't really have anywhere flat enough to really just continuously push for ~5hrs. I know the flat course will be different. And ignoring John B's comment about the wind... On a "not so windy" day, I think my 250-260W "should" get me to a ~4:45 bike split on a best case scenario. My bike and kit and setup is about as aero as I can get, I just don't know what I'll feel like after ~5hrs of continuous pedaling with no bullhorn hill breaks.
So far, Bob Hiller is the winner of the "why didn't I think of that" idea... I talked to our "runner" and he said he'll get my bike back to the hotel after I finish with it. So I think I'll take my road bike and now need to decide if I want to take a trainer, or just go out for a ride. Prolly not take my trainer.
Tim C.-- Good point about the run. But maybe I'll feel free to call an audible and cut it WAY short if my legs feel really bad after a mile.
Got a Sherpa buddy? Solves all the problems and doesn't put the pressure on Jess as she will have her hands full.
Funny I have Philly Olympic next weekend and was wondering how I want to warm up too as this is a Team Event, my part is the bike. The trainer sounds good to me but the hike from car to T1 is quite a hike and I don't want to leave my other bike in the car in the city of brotherly love.