Moderator: Moderator Team
CeCa wrote:Im really bad at TT and good in XCO in my country for my age.
Kind of an odd statement as you are generally sitting right on, or just above your FTP in XCO, the same as when TT'ing. Maybe your TT technique needs work? I'm the opposite, as I'm a strong TT'er but not a great technical rider which lets me down in XCO.
5mins is really insufficient - go for at least 15mins at 75% of max HR and another 5mins at 90%.
Also, HR is not an ideal indicator because of so many variables associated. If you don't have access to power - conduct your warm-up based on what speed you think you will maintain during the actual TT.
If anaerobic threshold is 170, still 5 minutes on 190?
Stretching 10 minutes? Sometimes stretching legs means group or person opens gas fully open Stretching muscles 10 minutes, if done like long static movements make muscles super soft, lazy, non-responsive? It must be done lightly after warmup ride and less than 10-15 sec/movement for main muscles and riding position spesific muscles. Like that it works.
Good for my age? Teenager? If young kid, then warmup in some cases can be shorter because heartrate on teenager is still quite quick responser and muscles are small, this way more ability to 'jump start' Too much on a warm day and you preload your body w/ heat = disaster.