An eagle-eyed snapper from PezCyclingNews spotted Team Sky's warm-up protocol stuck to the side of the team bus for the opening 9.4km Individual Time Trial at this year's Paris-Nice. It's always interesting to see what the pros are doing and as we have often talked about on the blog, a specific and relevant warm-up is crucial, whether you are training or racing.
Gustav Larsson of Sweden took victory in 00:11:19 with Team Sky's Bradley Wiggins finishing just a second off the pace in much worse riding conditions.
You can see the photo of the original Warm-Up protocol here but it runs as below:-
Stage 1 Time Trial
Standard Time Trial Warm-Up
- 5 min light
- 8 min progressive to Zone 5
- 2 min easy
- 2 min to include - 3 x 6s accelerations to activate
- 3 mins easy
- Progressive means building to the power zone over the 8 minutes. Only in the last 1 min do you get to Z5
- 6 second accelerations are sprints & for a whole 6 seconds!
What you can see here is a nice progressive 20 minute warm-up using power zones, preparing the body for the effort about to be undertaken. We cannot stress how important a good warm-up is to your training so please do take a good look at our Warm-Up and Cool Down Guide.
The Team Sky ITT Warm-Up protocol has a very familar look about it (see our recommended 20 minute warm-up above) and includes some 6s accelerations, identical to what we call 'rev-outs' in our own recommended warm-ups.
Learn how to find out your own Heart Rate and Power Training Zones in our Training Guide written by Eddie Fletcher - it's packed full of essential information and as you can see above, mirrors much of what the pros are doing. We recommend a 3 minute aerobic test to set your own personal zones.