Inside AG Insurance - Soudal’s TT warm-up protocol

Inside AG Insurance - Soudal’s TT warm-up protocol

The time trial stands as one of cycling’s hardest but most beautiful disciplines. Time trial requires meticulous planning, training, and pacing strategy – elements that play a big role in the final outcome. The time trial is also a unique effort form of cycling that demands the perfect blend between the raw power the rider can generate when out on the course and the many details that go into the preparation for this race. In a time trial, there’s no room for error when chasing the best possible time that at the end of the day can bring a good GC result or even the victory.

Because we wanted to know more about what it takes to prepare for such a race, we recently sat down to talk with AG Insurance - Soudal trainer Martijn Kusters about it and how important the support we receive from our technical sponsors is as we strive to constantly become better.

“We have a well-defined warm-up protocol that we are using mainly for time trials, but sometimes it can be implemented also ahead of races where a hard start awaits - like an uphill part just as they exit the neutral zone or when we know there could be echelons.

The protocol is designed in TrainingPeaks, the training platform that us coaches use; there we can build a workout and then the riders can connect it to Zwift and Garmin. Of course, the resistance on the Tacx automatically is changed. For example, we start quite easy, build the intensity up, and finish with an easy cool down. The great thing about TrainingPeaks is that everything is recorded there and the riders can see the workout they need to do before the race.

6D Sports Nutrition also plays an important role in our protocol, as they bring in the right nutrition and supplements. When our riders warm up before a time trial, they use the 6D Isotonic drink to stay hydrated, which is important, but also their supplements, which research has shown can enhance the performance in a TT. It’s worth noting that the caffein products and the sodium bicarbonate are also of great help before such a race, when the riders go on an all-out effort.

We make sure that each rider gets an individualized planning, comprising everything - from nutrition to warm-up. It’s important that everything is planned and the riders know their routine. The great thing about TrainingPeaks is that the riders can see the workout they need to do before the race, and with the Garmin head unit everything is recorded there and automatically uploaded to TrainingPeaks, where it’s analysed after the race. Because that’s the beauty of this discipline: there’s always room for improvement and you can become better if you continue working hard.”