Warm Up

This year I'm really working on improving some of my past errors. I've been working on nutrition and that's been going well. Another area I've been pretty poor in is proper warm up. For Cherry Creek I'm going to follow a warm up like this so that I can be ready to go hard from the start. I've always been nervous that a warm up would wear me out but there are a lot of studies out there on the topic and they all show performance improvement with proper warm up. The hard efforts start your bodies lactate buffering systems before you even start the race and improve overall times. I'll be using the first warm up method if I've got enough time or the 2nd if I have to shorten it a touch. I liked these 2 specifically because they go off PE and I don't have/use a HR monitor.

The source of the warm up is here.

Time Trial (< 16 km)
20 min warm-up at Endurance Zone
3 min Fast Cadence light gear at 110+rpm (42x17 or 39x16). Stay in an
easy gear and focus on leg speed and warming up the muscles; this will
also help "prime" the cardiovascular system (PE: 6 out of 10)
3 min recovery (easy spin)
5 min at LT (Lactate Threshold)
5 min recovery (easy spin)
4 min LT/SuperLT Progressively increase gearing while keeping cadence
around 100rpm. For example, progressively use: 53x19,17,16,15 (PE: 7
into 8 out of 10 for last minute)
5 min recovery (easy spin)
5 min progressive from SuperLT to MaxVo2. Progressively increase
gearing from 53/54 x17,16,15,14,13,12 (PE: 8 into 9 out of 10 for last
two minutes)
Note: SuperLT and VO2 zones are a "grey" area for time trialing.
Experienced time trialists will be able to maintain a heart rate very
close to their maximum (85-95+% of max HR) but this percentage will
decrease to (80-90%) as the length of the time trial increases.
5min recovery and roll to the line sweating
TOTAL: 55 minutes

Time Trial (40 km)
15 min warm-up at Endurance Zone
3 min Fast Cadence (light gear at 110+rpm) 42x17 or 39x16. Keep it in
an easy gear and focus on leg speed and warming up the muscularly,
"prime" the cardiovascular system
2 min recovery
5 min LT/SuperLT Progressively increase gearing while keeping cadence
around 100rpm. For example, progressively use: 53x19,17,16,15 (PE: 7
into 8 out of 10 for last minute)
5 min recovery (easy spin)
5 min LT(1min)-SuperLT(2min)-MaxVo2(2min)
5 min recovery and roll to the line sweating.
TOTAL: 40 minutes