Today I did a workout commonly known as "Cold Start". This is when you do a workout without an adequate warm up. The more you race, the chances are greater you will over sleep you alarm one time in your race career. Or you may misread your start time(this happens all the time in the even the NYC tri, a very well run event). Or maybe you got stuck in traffic. Any way you can show up late for a race. This is training for it.
The workout is a little easier with biking than the other 2 sports. With Cold Start in swimming and running you really can only push so hard cold due to discomfort. You should only do this if you are comfortable with going hard even after a warm up. Some people have low pain tolerance and will probably be sore the next day ans during the workout. Everybody else just keeps their gripes to themselves.
I have a friend who took a wheel back to his hotel room to repair it before a National Level race. While in his room his coach called and said they had moved the start time. Without a warm up he won. He was able to do this because he can handle some discomfort in an effort to achieve a goal. He would train without warm up periodically just to train himself to handle the stress at race time, but he was very connected to his body.
So here is the workout:
From a "Cold Start" do a 20 min effort with one of the best hills around that you can find thrown in,
5 min rest,
20 mi effort rolling terrain,
5 min rest,
5min effort,
3+ min recovery.
It was a great effort and a fast 58 min ride. You can extend the final recovery and you can do any warm up you want besides biking for this bike workout.
I try to do a cold start swim here and there but rarely a cold start run.
Enjoy and be safe. You still cannot go all out until you are a little warm even if you try.
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