For race day I’ve experimented with doing the ramp test up to 1 min through current FTP, then easy spin for 10 min, then a few 30 second hard intervals. I’ve liked that and it’s similar to Team Sky’s workouts.
I have experimented with the following for a pre-race warmup / openers.
Davis - 20 minutes. 3 min @ 90-95% FTP and 1 minute @ 130-140% x2. Dorr - 30 minutes. 3x30-second hard starts at 180% FTP followed by 1 minute of Threshold work at 96% FTP. Scott Peak- 30 minutes. Scott Peak -1 is 30 minutes of easy, aerobic riding with 4x45-second race openers between 135-150% FTP somewhere near the middle of the workout. Truuli -2 30 minutes. This version includes 2x3-minute steady-state efforts right at FTP followed by 2x60-second efforts between 120-125% FTP.
In general, these are meant to be done and completed a short time before your official start. Something from 5 to 30 minutes, AFAIK.
That may not always be possible and is not set in stone. But the idea is to open the bodies channels and get ready for the effort to come.
As always, experiment with the specific efforts and timing to suit your body and particular needs. In fact, not everyone likes or does warmups. So it is good to test when possible before major “A” events.
Are there any direct drive trainers that (a) are not a huge pain to tote around, and (b) do not require a power outlet? Or, are there any rollers that are a bit more forgiving (less likely to go shooting off) than the normal Kreitlers, etc and provide enough resistance that these warmups are possible?
Yes I have, and although the next day I felt good, not to long into my session, I was done. I believe that a good test should drain you completely, kind of like a time trial. End of a TT I am blown as I cross the line. Next day I’m cooked.
Thanks mate, even though it’s a C race I still want to hit it as hard as I can. I’ll reserve the Ramp Test for the following week as it’s the start of new phase - “sustained power” which happens to coincide with a race event