Importance of a Warm-Up

This past weekend I was coaching the Vanderbilt Triathlon Club at the Natchez Trace Triathon. One of the things I really worked on with the team was getting an adequate warm-up in.


Photo: Mac going out for a warm-up spin on the bike.

Here is the point I want to make emphatically: You would never jump into a workout at top intensity without a warm-up. In fact, usually you only feel really good after a significant amount of time in the zone. At least 30 minutes? Do you want that to be the first 30 minutes of your race? Why not warm-up first, and feel great from the start?


Photo: Vandy Tri...the only team warming up in the water before the race.

When you are swimming, it takes a few minutes to find your "feel for the water." If that takes 10-20 minutes, that is most of the swim. Find your stroke before the race start.

Especially in a cold water swim, the water will shock you and you will feel horrible. I watched many of the swimmers do most of the swim with their head out of the water. If you get in the water for a few minutes before the race, you will acclimate to it and feel fine when you start the race.


Photo: The race started quite quickly...none of the other teams had a chance to warm-up.



Video: This swimmer is doing the "Tarzan." The water feels too cold to put the face down because they didn't warm-up before the race. This is an exhausting way to swim.


Video: In contrast, this is Maria M. from Vanderbilt. She warmed up before the race. Notice how she has good balance in the water and she has found her stroke already.



Photo: The Vandy athletes looked great at the top of the hill after exiting the water. Several commented that getting in the water before the race really helped. One even said it was the smartest thing he did all day.



Photo: This may be my biased observation....but the athletes from the other teams looked horrible. They looked like they had suffered on the swim, while Vandy got out of the water ready to race.

Before your next race, get in the water 20 minutes before the race , swim, do a few drills. Don't forget to also do a bike and run warm-up too. You need more warm-up for shorter races and when you are racing for speed. In longer races and if you are racing to finish you need less warm-up. Then get ready to feel great when you start the race.