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Relay and warm-up
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 2009-08-10 10:49 AM |
Champion  15211   Southern Chicago Suburbs, IL |  Subject: Relay and warm-upAnyone done a triathlon as a relay? If so, anyone done the bike leg? Did you warm up or just do it cold? Any input? I ask because I'm doing one, in about 2 weeks (Chicago) as a relay. I'm doing the bike. 2goggs is doing the run. My wife is swimming. We really want to bust it on this thing. We are aiming for top 5, podium if the day goes really well. I think, on a 25 mile TT, I could average 22+. But that would be warmed up. I'm worried about hitting it hard on cold legs. The biggest thing that will limit my ability to warm up will be a closed transition. So should I try to run just to get the blood pumping in the legs before I start? Any advice would be appreciated. |
| 2009-08-10 10:55 AM in reply to: #2338529 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: Relay and warm-up Did the bike part of an HIM some time back with Bill (here on BT) and friend of his. No warmup for me, too big and hectic transition, plus didn't feel it would do much good to get warm then sit around an hour or so for them to get our wave started and through the swim. I only averaged 21.2, but with the wind that day that would have been good for 2 out of 25 in my AG. Splits(each 14 miles): Loop #1, out: 44:57, 18.7mph, 139bpm Loop #1, in : 33:49, 24.8mph, 136bpm Loop #2, out: 47:01, 17.9mph, 141bpm Loop #2, in : 32:35, 25.8mph, 145bpm We finished third out of eight mixed gender teams that day. Edited by the bear 2009-08-10 10:56 AM |
| 2009-08-10 10:59 AM in reply to: #2338529 |
Pro 6520  Bellingham, WA | Subject: RE: Relay and warm-up I have done a number of relays from sprints to HIM. I do the bike leg but have done a few as a two man where I swam and rode. Some people warm-up quicker than others so its a hard question to answer. It takes me about 10-15 minutes to warm-up on my bike so if possible I'll ride five or six miles before the start of the race. I've raced with no warm-up because of closed transition and it just takes me that much longer to get into a groove when the race starts. Its hard because when you do a relay you are usually side by side with better athletes than when you tri solo and that pushes you a little harder. Without the warm-up its easier to get your heart rate higher than it should be and fall into anaerobic debt. I have found that if I go out too hard I really suffer the entire race. |
| 2009-08-10 11:01 AM in reply to: #2338545 |
Champion 15211 Southern Chicago Suburbs, IL | Subject: RE: Relay and warm-up the bear - 2009-08-10 10:55 AM Did the bike part of an HIM some time back with Bill (here on BT) and friend of his. No warmup for me, too big and hectic transition, plus didn't feel it would do much good to get warm then sit around an hour or so for them to get our wave started and through the swim. I only averaged 21.2, but with the wind that day that would have been good for 2 out of 25 in my AG. Splits(each 14 miles): Loop #1, out: 44:57, 18.7mph, 139bpm Loop #1, in : 33:49, 24.8mph, 136bpm Loop #2, out: 47:01, 17.9mph, 141bpm Loop #2, in : 32:35, 25.8mph, 145bpm We finished third out of eight mixed gender teams that day. Thanks. Probably should have qualified it that it is a Oly. Nice splits, though, with wind. My other issue is the sitting around and waiting. With Chicago I believe we are the third to last wave to go off. In other words, right before the pro's. So I think we don't take off till somewhere around 10:30 or 11. At least it should be relatively warm out. Since I won't have the swim to get the blood flowing, any ideas. Or just try to get it going in the first mile or two then throw the hammer down? |
| 2009-08-10 11:03 AM in reply to: #2338559 |
Champion 15211 Southern Chicago Suburbs, IL | Subject: RE: Relay and warm-up popsracer - 2009-08-10 10:59 AM I have done a number of relays from sprints to HIM. I do the bike leg but have done a few as a two man where I swam and rode. Some people warm-up quicker than others so its a hard question to answer. It takes me about 10-15 minutes to warm-up on my bike so if possible I'll ride five or six miles before the start of the race. I've raced with no warm-up because of closed transition and it just takes me that much longer to get into a groove when the race starts. Its hard because when you do a relay you are usually side by side with better athletes than when you tri solo and that pushes you a little harder. Without the warm-up its easier to get your heart rate higher than it should be and fall into anaerobic debt. I have found that if I go out too hard I really suffer the entire race. Great points. Thanks. |
| 2009-08-10 11:05 AM in reply to: #2338529 |
Master 1927 Guilford, CT | Subject: RE: Relay and warm-up I actually did the bike on sprint yesterday. I didn't warmup too much because I was tired from a long run the day before. I just sort of jogged around for a little bit and did some squats, lunges and stretches for a couple minutes when the first wave started coming in. This one guy doing the relay brought his trainer in transition and was spinning on the thing for 20-30 minutes. He was taking it really seriously, but I'm surprised they let him do that. I think doing a short jog, some lunges and bodyweight squats is fine though in my opinion just to get the blood flowing. Also, when they say closed transition, it isn't really closed to you because you don't have a timing chip on. It's usually closed to the individuals who are starting the swim. Maybe they aren't all like that, but I was able to watch the swim start and then run over to transition and start stretching and getting my gear on as it was going on. Good luck on the relay! I actually had alot of fun doing it and would do it again for sure. |
| 2009-08-10 11:08 AM in reply to: #2338574 |
Champion 10020 , Minnesota Bronze member | Subject: RE: Relay and warm-up Might there be room for a trainer in transition? I did one duathlon relay, and they set us aside from the other racks and there would have been room. I think you can expect a huge spike in heart rate at the beginning without a warmup, so maybe try that out before the race. You may find you warm up fast enough that you're fine. I was actually better off starting out cold, instead of the crazy high T1 heart rate that I usually have. I had my best bike split doing this (starting cold), so I guess it works out. If all else fails, I would definitely try to be moving around as much as possible while your swimmer is in the water. Good luck! Relays are so fun. |
| 2009-08-10 11:18 AM in reply to: #2338529 |
Pro 4343 Olney, MD | Subject: RE: Relay and warm-up I'm doing a relay later this month (as the swimmer) but my biker has been wondering the same thing. What we are thinking is she'll have her race bike in transition and we'll set up another bike on a trainer stand somewhere. I don't think we'll place, but we each want to give it our all. |
| 2009-08-10 12:35 PM in reply to: #2338529 |
Pro 4828 The Land of Ice and Snow | Subject: RE: Relay and warm-up I did the bike portion of the Patriot HIM in June.......did not warm up. It was a BLAST!! Fastest 58 miles I ever did.. course was long..... Every time I passed someone I felt like I should explain that i was hammering because I did not need to save my legs for the run!! Have fun! |
| 2009-08-10 3:50 PM in reply to: #2338529 |
Champion 15211 Southern Chicago Suburbs, IL | Subject: RE: Relay and warm-up Thanks for all the posts. I'll let y'all know how it went. Even if we don't podium, it's gonna be a blast. |
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