Subject: RE: warmup before race The length of your warmup usually depends on the length of the race...the longer the race, the shorter the warmup. (For IM races, you typically may not have a warmup at all, while some pros do more than 30minutes worth ).
The warmup protocol is the same though regardless of length--in reverse order of events.
Here's an example for an olympic distance race:
1. Run: 5 minutes very easy, followed by 4 strides of 20 meters or so.
2. Bike: 5-10 minutes, do some accelerations, work through all gears, leave the bike in the gear you want to start in.
3. Swim: 5 minutes as close to race start as possible, eliminate if very cold conditions. Be sure to take in pre-race fluids here.
For 1/2IM, I'll skip the run, do the same as olympic for the bike and swim.
For IM, I'll skip the run, only bike long enough to check gears and brakes, and may or may not do a swim warmup
Hope this helps,
S. |