Warming up???
I remember watching people warm up when I started time trialling in the UK, and wondering why they would do this - working hard on a trainer & starting to wear yourself out before going out on the race seems counter intuitive, why not save it all for the race itself. However I accidentally discovered that making a hard effort ahead of the race means that my legs no longer feel like they are made of lead after the first mile and I'm able to hit my target race effort much more quickly. My warm up routine is the same now whether I'm running, time trialling or cyclocross racing. After 10 mins of easy effort, I ramp up to my target race pace and hold it for 60-90 secs; I ease off for 90 secs and then repeat for 3 race pace efforts, then spin easy for another 10 mins or so. I've tried variations on this but this is what seems to work for me - it's not a formula I would expect to work for anyone else, but doing something similar will certainly help.
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