spin day before a race

Derrydingle

What kind of spin do you do the day before a race a long easy pace one , a short pacing spin or do you have a few rest days before the race day

mathie

1 1/2 hours at zone 2 with a few 10 - 20 second sprints thrown in.
"Leg openers" i believe they're called.

sin_26

Defo rest. If you didnt waste your time on trainings nothing what you do in last day gonna be gamebreaking. Even "Leg openers"

manwithaplan

It's not training as such, it's basically a warm up. Mathie's spin is good and if you are a bit more time crunched you can go shorter and a bit harder - 45 mins with a couple of zone 3 intervals (8-10 mins each) and a couple of very short jumps.

You can also ride a bit harder 2 days before a race and take it very easy the day before.

Derrydingle

If I'm doing a Sunday race I would always try to get out Saturday morning for around a hour light pace with the odd sprint I find it helps the legs for the next day

Stevieg2009

Derrydingle wrote: »

If I'm doing a Sunday race I would always try to get out Saturday morning for around a hour light pace with the odd sprint I find it helps the legs for the next day

I find this works for me also just a little warm up

crashoveroid

For me its a low Zone 2/1 with the simple warm up i call it the 5 5 & 5

5 x Sprints
5 mins x Tempo
5 Mins x Threshold

Its all done in a 1.5 hr spin and is not taxing enough to have any effects the next day just opening the system up.

Dono1975

What do you usually do to warm up before a race starts. A handy 20 min spin up the road and back or bring a turbo with you ?

Derrydingle

For myself It's a warm up on the road for about 30 mins to wake up the ticker

vermin99

Head up the road and have a good look at the first few bends #marginalgains

equivariant

You know when you feel like you are about to die on the first hard effort? I like to get that over with in the warmup.

harringtonp

manwithaplan wrote: »

You can also ride a bit harder 2 days before a race and take it very easy the day before.

While my preference is a leg opener the day before it doesn't always work out like that. What do people make of a short but high intensity turbo session 2 days beforehand and complete rest day before? Did a proper 50 min session today with 9x2 min intervals and plan on racing Saturday. Plan is complete rest tomorrow.

Get the leg opener concept but do people feel they go asleep again if you miss a day? And if they do go asleep a bit is the idea of the pre race warmup not to get them going again?