The chart to the left shows Daniel Llloyd's ride file during this year's Tour de France prologue. Looks like a bunch of erratic lines but it's the identical way in which we see and analyse your downloaded sessions at Cadence.

The section from around minute 45 to minute 60 shows the actual race section from entering the start platform to crossing the finish.

BUT, what interests me and is of relevance to all of you is what he did from minute 0 up until minute 45 - his warm up.

He spent 45 minutes warming up for a race that lasted just 11 minutes and some change!

Here is what he did:

17 minutes muscular system warm up

1 minute, 410 Watts surge at 55km/hr

7 minutes easier pedaling

1 minute, 410 Watts surge at 55km/h

6 minutes easier pedaling

Stopped 10 minutes before race start

We have posted a similar warm up routine and now you have a second option. If you want to get the most out of your races then take advantage of this information, it's gold and it applies equally at World Class level as it does to the races you do.

We hope to pick up a few more gems during the Tour and will be sharing these insights with you.

Thank you for reading.

Mark Carroll
Level 2 Cycling Coach