Posted: April 26, 2006

Triathlon: Warming Up for Your Race

From: Jason Gootman, MS, CSCS & Will Kirousis, BS, CSCS
USA Triathlon and USA Cycling Certified Coaches
Tri-Hard Sports Conditioning Systems
www.tri-hard.com

Note: This article was originally published in the July 2003 Issue of Triathlete.

Preparing for a triathlon involves a logical step-by-step development to get you to race day. You have followed a well-designed training progression, you have fed yourself great foods, you have minimized your stress, and you have allowed for ample sleep, rest, and relaxation. Now you come to race day and you are ready to go.

But there is one more step to get you to the start line in peak form and ready for your race: your pre-race warm-up.

A warm-up is an essential part of all your workouts. It is also an essential part of a successful race. Here is what your pre-race warm up does for you:

• Increases your body temperature;

• Promotes a decrease in the viscosity of the synovial fluid of your joints;

• Prepares your cardiorespiratory and neuroendocrine systems for vigorous physical activity;

• Improves your neuromuscular communication which allows you to be ready to complete the skills of swimming, biking, and running;

• Promotes your psychological readiness for your race.

All together, your pre-race warm-up prepares your body and your mind (you) to be in your most ready state when the gun goes off. Without a solid pre-race warm-up you may spend the first part of your race not operating at your optimal level.

Creating the optimal pre-race warm-up routine is largely an individual matter. Factors to consider are: the length of the race, how much time you have to warm-up, the environmental temperature, the water temperature, and the order of events in the case of a non-traditional swim, bike, run multisport event. The following is a suggested pre-race warm-up routine for an Olympic Distance Triathlon. This routine starts 45 minutes prior to the start of the race. This means that you should aim to have all other tasks (body marking, transition setup, etc.) taken care of before that.

Minutes Before the Race Start	Warm-Up Procedure
45’	Run for 10’ increasing from very easy to aerobic pace; in the second half, do 2 efforts of 20-30 seconds at race pace with a long recovery in between. During these efforts, pay particular attention to running with the best form you have. Plan your run so you start and end back at your transition area.
30’	Bike for 10’ increasing from very easy to aerobic pace; include 2 efforts of 20-30 seconds at race pace with a long recovery in between. During these efforts feel yourself biking with the best form you have ever ridden. When you leave the transition area and enter the bike course, take note of the terrain and consider what gearing you would like to start the bike segment in. As you return, practice sighting your transition spot as you re-enter the transition area. Walk in nice and easy. Rack your bike and set up your gearing as you would like to start the race. Make sure everything is the way you want it in your transition area.
15’	Put on your wetsuit and swim cap, take your goggles, and make any other preparations that you need before the race. Go to the swim start. Swim for about 10 minutes increasing from very easy to aerobic pace. Include 3-5 efforts of 20-30 seconds at race pace with your best form and focus; take a long recovery in between race pace efforts. Find an appropriate position to start the race.
5’	Stay warm and loose by doing arm swings or arm circles and other big, total body movements. Take the mental focus that you have planned to take for the race and await the start.
0	Race! And have fun!!!

Here are some additional notes about a good pre-race warm-up:

• As the length of the race increases, your pre-race warm-up should decrease in length.

• For run-bike-run duathlons, warm-up on the bike first, then the run.

• Try to plan appropriately so that you have adequate time for a thorough pre-race warm-up. However, if your time for warm-up is limited, you can reduce the duration of each segment or eliminate parts. It is best to eliminate the warm-up for the run, then the bike. If you only have time for one warm-up, make it swimming.

A great pre-race warm-up is the final touch to get you to the start line in peak form. So make it a good one and have a great race!

Jason Gootman MS, CSCS and Will Kirousis BS, CSCS coach endurance athletes of all levels, write for conditioning related magazines/journals, and provide educational services for private and professional groups about optimizing endurance sports performance through their company Tri-Hard Sports Conditioning Systems. Jason and Will, USA Triathlon and USA Cycling Certified Coaches, can be reached with questions or comments through their website www.tri-hard.com or via email at jason@tri-hard.com and will@tri-hard.com respectively.

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