The Best Way to Warm Up for a 20K Time Trial

“I asked my buddy Gronk (actually Grok, X’s AI tool… I just like calling it Gronk because it I think it’s funny to say that I’m getting expert advice on all sorts of topics from the ex-Patriots football star) about the best way to warm up for a TT. I wanted to see what it would come up with and compare it to the routine that I’ve settled into over the last decade or so. I was impressed that Gronk produced a pretty good template for a TT warm up. It’s pretty close to what I do. Gronk’s TT warm up suggestions are below with some comments from me in italics.“

A 20K cycling time trial (TT) is a demanding event that requires a blend of aerobic endurance, anaerobic power, and mental focus. A well-executed warm-up primes your body and mind for the intense effort ahead, ensuring you perform at your peak from the moment you roll off the start ramp. This article outlines the best warm-up strategy for a 20K cycling time trial, backed by sports science and practical insights from experienced cyclists.

Why Warming Up Matters for a 20K Time Trial

A proper warm-up prepares your cardiovascular system, muscles, and joints for the high-intensity effort of a 20K TT, which typically lasts 25–40 minutes depending on your ability. The goals of the warm-up are to:

• Increase heart rate and blood flow to working muscles.
• Elevate muscle temperature to improve efficiency and power output.
• Activate the neuromuscular system for optimal cadence and force production.
• Mentally rehearse pacing and focus for the race.
• “Double check your equipment and clothing and make sure everything is in order.“
• “Get used to the conditions… temperature, road surface, humidity, wind etc.“

Studies suggest that an effective warm-up can improve performance by 2–5% in events like a 20K TT, where every second counts. Without a proper warm-up, you risk starting too sluggishly or burning out early due to poor pacing.

The Ideal Warm-Up Structure

The optimal warm-up for a 20K TT should last 15–30 minutes, depending on your fitness level, experience, and environmental conditions (e.g., temperature). It should be specific to the demands of the event, balancing aerobic activation with short bursts of high-intensity efforts to mimic race intensity. Here’s a step-by-step guide:

1. General Aerobic Warm-Up (5–10 minutes)

Start with easy spinning to gradually raise your heart rate and warm your muscles.

• Intensity: Ride at 50–60% of your functional threshold power (FTP) or 60–70% of your maximum heart rate (Zone 1–2).
• Cadence: Maintain a comfortable cadence of 85–95 RPM to promote smooth pedaling.
• Focus: Keep your effort relaxed, focusing on breathing and loosening up your legs.
• Example: Ride at a steady, conversational pace, ideally on a trainer or a flat section of road near the start area.

This phase increases blood flow and prepares your aerobic system for the harder efforts to come.

“This is pretty much exactly what I do. I’d add that I’ll start out sitting up, just relaxing on the bike and gradually spend more time in the TT position.“

2. Specific Activation (5–7 minutes)

Next, include progressive efforts to bridge the gap between easy riding and race intensity.

• Intensity: Gradually build to 70–85% of FTP (Zone 3–4) or 75–85% of max heart rate.
• Structure:
  • 2–3 minutes at 70% FTP.
  • 2–3 minutes at 80% FTP.
  • 1–2 minutes at 85% FTP.
• Cadence: Maintain 90–100 RPM, simulating your TT pacing cadence.
• Focus: Practice your TT position (aero bars or drops) to acclimate to the posture and engage relevant muscle groups (e.g., glutes, hamstrings, and core).

This phase activates your aerobic and anaerobic systems while fine-tuning your bike handling in the TT position.

“I deviate from Gronk’s plan here. I like to go for about ten minutes alternating from riding in my lowest/easiest gear, spinning very quickly in the saddle for a minute and then switching to my biggest/hardest gear riding out of the saddle “activating the glutes” for a minute. I don’t worry about power or speed during this phase. I also don’t worry about going exactly a minute of each. Sometimes, I’ll just count about 80-90 revolutions and then switch. I just like the feeling of the contrast of spinning quickly vs. slowly out of the saddle and I feel like it wakes up my whole body. The middle of this section is also roughly the middle of my warmup. So, if I’ve ridden away from the start/finish line at the start of the warmup, I’ll turnaround about halfway through this section and head back home. The first couple of the fast-spinning intervals are done sitting up and the last 2-3 are done in aero position.“

3. High-Intensity Priming Efforts (4–6 minutes)

Incorporate short, race-specific intervals to fully activate your neuromuscular system and prepare for the TT’s high-intensity demands.

• Structure:
  • 2 x 1-minute efforts at 100–110% of FTP (or just below/suprathreshold effort, Zone 5) with 2 minutes of easy spinning (50% FTP) between.
  • Optional: 1 x 30-second sprint at 120–130% FTP to recruit fast-twitch fibers.
• Cadence: Aim for 95–105 RPM, mimicking your race cadence.
• Focus: Nail your aero position, practice deep breathing, and visualize the start of the race.
• Example: Push hard for 1 minute as if you’re attacking the first kilometer, recover, then repeat.

These efforts ensure your body is ready to handle the lactate accumulation and power demands of the TT’s opening minutes.

“This is also very similar to my typical warmup. I do 2 – 3 race pace efforts at race speed with a minute or so rest in between each effort. I do this entire section in my aero position.“

4. Cool-Down and Transition (3–5 minutes)

Finish with easy spinning to shed any residual lactate and keep your legs loose before staging.

• Intensity: Ride at 40–50% FTP (Zone 1) or a very light effort.
• Cadence: 85–90 RPM, relaxed.
• Focus: Mentally rehearse your pacing strategy and visualize a strong start. Stay calm and confident.
• Example: Spin easily while sipping water and checking your bike setup (e.g., gears, tire pressure).

Stop your warm-up 3–5 minutes before your start time to avoid cooling down too much. Use this time to get to the start line, clip in, and focus.

“This also matches my approach. I’ll spend a few more minutes in aero position and then I’ll just totally relax in whatever position feels good as I roll back to the start/finish line. If the start/finish line is close to my car, I may stop for one last drink, visit the port-o-potty if needed, and drop off any extra layers of clothing that I may have been wearing. I like to get to the start line at least 5 minutes before my scheduled start time, sometimes 10, to see how close the starters are running to planned times and to just relax.“

Key Considerations for Your Warm-Up

• Environment: In cold weather, extend the general aerobic phase by 3–5 minutes to ensure muscles are fully warmed. In hot conditions, shorten the warm-up slightly (15–20 minutes) and stay hydrated to avoid overheating.
  
  “I blew it one year at Masters Nationals in Augusta, GA in August. It was 90+ degrees, very sunny and very humid. I did my normal warm up as described above. I started the race out great but at about the turnaround, my power and speed took a nosedive. I felt ok but I just couldn’t generate any power. Turns out I had overheated. Once I finished, I had a drink and changed into a t-shirt and shorts. I stood up to walk over to check results and everything just went white on me. I literally held on to a tree for 20 minutes before I could see straight again. It was scary and I didn’t feel 100% for at least a couple of days. I’m lucky it wasn’t much worse. Be careful in very hot weather. You don’t need to warm up as long or as intensely. You want to stay cool as you’ll heat up quickly while you’re racing. Some people will dump cool water over their body before the start, and I’ve seen others ride with ice packs on the back of their neck during warm up and sometimes even during the race. You can buy skin suits that have pockets for ice packs and ice packs that are specially shaped to fit in those pockets. It’s worth a try if you know you’ll have some very hot races.“
  
• Equipment: Use a stationary trainer for consistency, especially if road conditions near the start are congested or unsafe. If riding outdoors, choose a flat or rolling route to avoid excessive climbing.
  
  “All of the MATTS courses have adequate options for riding on the road for warmups but there are some people who prefer to do it on a trainer. I prefer the road. Make sure that you’ve left yourself some time to make last minute equipment adjustments prior to the start. I remember a two-man TT race where I partnered with Richard Kreutzfeldt and his handlebars came loose and twisted as we were warming up. If we had cut things too close, we wouldn’t have made our start time. Fortunately, we had enough time for Richard to re-align and tighten his bars prior to our start.“
  
• Timing: Start your warm-up 25–35 minutes before your assigned start time to account for staging and last-minute preparations.
• Nutrition: Consume a small carbohydrate-rich snack (e.g., a gel or half a banana) 15–30 minutes before warming up to top off glycogen stores. Sip water or an electrolyte drink during the warm-up.
  
  “I generally just drink some water. Our MATTS races are typically so short that fueling isn’t as critical as if you’re doing a in Iron Man Triathlon and spending multiple hours on the bike and need to be ready to run after that. While a 20K TT and an Iron Man Triathlon both involve riding a bike, they are really two different worlds, particularly as it relates to nutrition and that’s a topic for a book, not a short article on TT warmups.“
  
• Mental Preparation: Use the warm-up to visualize your race plan, including pacing (e.g., slightly above FTP for the first 5K, then settling into FTP), cornering, and pushing through tough moments.

Common Warm-Up Mistakes to Avoid

1. Warming Up Too Hard: Going all-out during the warm-up can deplete glycogen and leave you fatigued at the start. Stick to the prescribed intensities.
2. Skipping the High-Intensity Efforts: Without priming efforts, your body may struggle to adapt to the TT’s immediate high intensity.
3. Rushing the Process: Arrive early to avoid a hurried warm-up, which can lead to stress and poor preparation.
4. Neglecting the TT Position: Practice your aero position during the warm-up to ensure comfort and efficiency during the race.

Sample Warm-Up Plan for a 20K TT

Here’s a concise 20-minute warm-up plan for a 20K TT:

• 0:00–7:00: Easy spinning at 50–60% FTP, 85–95 RPM (7 minutes).
• 7:00–10:00: Build to 70–80% FTP, 90–100 RPM in TT position (3 minutes).
• 10:00–12:00: 1-minute effort at 100–110% FTP, 95–105 RPM; 1-minute recovery at 50% FTP (2 minutes).
• 12:00–14:00: 1-minute effort at 100–110% FTP, 95–105 RPM; 1-minute recovery at 50% FTP (2 minutes).
• 14:00–15:00: 30-second sprint at 120–130% FTP, 95–105 RPM; 30-second recovery (1 minute).
• 15:00–20:00: Easy spinning at 40–50% FTP, 85–90 RPM, mentally rehearse pacing (5 minutes).
• Stop 3–5 minutes before your start time.

Final Thoughts

A well-structured warm-up is a critical component of success in a 20K cycling time trial. By gradually ramping up intensity, practicing your TT position, and incorporating race-specific efforts, you’ll prepare your body and mind to tackle the course with maximum efficiency. Tailor the warm-up to your fitness level and the day’s conditions, and avoid common pitfalls like overexertion or poor timing. With this approach, you’ll roll off the start line ready to deliver your best performance.

“Disclaimer: I’m no expert, not a coach and certainly not an exercise physiologist. I’d encourage you to consult a coach or sports professional to customize your warm-up based on the course, conditions, your specific fitness level and medical conditions.“

“However, let’s all learn from each other. If you have a favorite warmup routine that works well for you, please share in the comments below.“

Stay safe and enjoy the ride!