Warm-up Strategy - CX - Limited Time before Gridding

Racing
1

Changes in the day’s schedule this year for our local series cyclocross means I’m struggling to get a full warm-up in before the race start. I’m interested how others would approach this.

Basically the course opens for sighting laps at 2:15, then gridding is at 2:55. Last season there was another 40 minute race in between, so it was easy to practice, then get a dedicated roller warm-up while the other race was on, before gridding.

First race of this year I managed 2-laps in practice then a quick 10-mins on rollers only, but trying to tune this going forwards. Options I’m thinking about:

  • 20-25 minute warm-up before practice laps then nothing directly before race start
  • Try to use practice as warm-up (but way less control this way over dedicated warm-up)
  • Keep doing what I did at the first race (short practice then short warm-up)

Anyone doing similar?

1 Like
2

This is probably what I would do: first part of your warmup on your rollers or on the road, say 20 minutes. Once the course is open, get two laps in, then do the last part of your warmup with some vo2 efforts and sprints or whatever you works for you. Get to staging at 2:55.

I try to show up an hour early if I can. It’s hard for me as each race is typically a 90 minute drive and we go off at 9am. I show up, get my number, spray it on, and get right on course if it’s open for viewing. Usually is, just stay out of the way of the race that’s going on. Get two laps if I can, then find a road to finish up some vo2 and sprints, get to staging and have a nervous breakdown!

2 Likes
3

With our local races I been getting in with two hours to spare.

I do the course inspections for the race that is before my race and then just warm up on the trainer.

This is the first season I’ve done it this way so I’m still fine tuning things.

4

What’s going on on site prior to 2pm?

5

Female race directly before and female practice session before that.

6

I thought about this but the practice session before is marked as a female practice, so I don’t think it’s possible for me to use this one.

1 Like
7

Thanks, I think this split warm up is probably the approach I’ll try next time. I think it’s the most feasible option.

2 Likes
8

Tomorrow I have a race and after thinking about your question and DMC’s answer, I think that’s the best move and was going to switch things around.

Warm up first and then course inspection, from there straight to staging, probably take a gel and water while waiting to stage.

1 Like
9

that’s an odd set up. I’ve often arrived first thing to ride a couple of loops, then just chill in the car/van, watch some of the lines and then warm up close to race time. Just because it’s 50 min race, it doesn’t mean it isn’t a day long affair.

1 Like
10

Yeah same, I’ve been racing this series for ~10 years and that’s how I have done it before, but they’ve changed all the timings and race orders this year and it’s thrown me off a bit.

2 Likes