Sorry to dig up yet another old thread, but this looks like a good place to keep information together rather than just putting it in the random questions thread.

What would be a recommended warm up for a sprint race evening ( ie f200, plus the match sprint rounds)?

This is not my first race but I do wonder if my current warmup regime is doing me any good. I’ve read in a few places that an extended warmup over 20 minutes can actually diminish your power output but I usually see most people doing approx 60 mins warm ups ahead of their f200. ( example post https://www.velonews.com/2014/11/tra...-slower_352377 )

Currently my warmup consists of between 10-15 mins of very easy pedalling, approx 80-90rpm. Usually I am riding sat up, no handed during this time.
I start the next 10 mins riding at higher tempo, roughly 110rpm.
I then bring cadence back down to about 90rpm and do 3 Rev out activations about 3 minutes apart. I then return to very easy for last 5minutes and finish, all in all it’s about 40 - 45 minutes.

Does this sound about right?

I don’t do any further roller work between my f200 and match sprint ( or between match sprint rounds), I usually spend it sat or lying down in an effort to recover. There’s usually about 20 minutes between my events. Should I be doing any warmdown work between rounds?

Thanks