Criteriums, Cyclocrosss, and Track Cycling, and short track mountain Bike races are all races that go hard from the start. If you are not properly warmed up for these events, you are going to pay bigtime. Criteriums are typically the easiest part start of all of these, but there is always the possibility that someone will lay down the hammer at the start. If you are doing a Crit,, a ‘cross race, or a short track mountain bike race, your warm up is essential, and you basically need to show up at the line sweaty! The warmup begins with several minutes at 50% of FTP, (RPE 2), then ramps up to 60% of FTP (RPE3), then 80 % of FTP( RPE3). After the first efforet, recover for 2 minutes at 50% of FTP, followed by a 2 minute ramup up to 90% of FTP and hold it there for another 2 minutes( RPE 9). After you recover from that effort for 2 minutes at 50% of FTP, you do three jumps up to 120% of FTP, (rpe 9), each time you will hold that for 30 seconds, and then bring it back down over the next 90 seconds. So thats 3 jumps, not all out, recovery in between, cool down ofter the 3rd one. Heart rate is not going to be accurate on the jumps, so use power if you have it, or rely on RPE. Feel free to print this out or share it with others via email or social media using the links at the bottom of the page.
