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No Brainer: Benefits of a Warm-Up Before Racing

Related article on coaching blog [link here.]

I often see things that perplex me as a coach. But nothing stumps me more than the usual pre-race routine of a triathlete.

They arrive at the race site chewing on a Clif Bar, rub the sleep out of their eyes, set up their spot in transition area, then stand around and talk to their friends until the gun goes off. There they are every race....standing around with their arms folded talking to their friends.

It takes several minutes of cardio for the body to adjust to the rate of exercise. The heart rate raises, sweating begins, blood vessels dialate, endorphins begin to flow. Jeff Galloway argues it takes 45 minutes before the body begins burning fat.

So why would someone race without warming up?

Moreover, when a race begins with a swim, how would you expect to feel good without getting in the water first. It is only after several minutes of easy swimming and drills do you get the "feel for the water."

I realize this may interrupt your usual routine. You may need to get to the race site signficantly earlier. You will have to forego the usual social hour before a race. But if you are going to a race to do your best (and I realize not everyone is) then you should plan to get a warm-up in.

Suggested warm-ups:

5K Run: 15-25 minutes of easy jogging. Include form drills and 5-8 x :15 seconds at race pace

Half Marathon: 10-20 minutes of easy jogging, Form drills and 5-8 x :15 pick-ups at race pace

Marathon: 5-15 minutes easy, 4-6 x :15 faster than race pace, form drills

Beginner Triathlon: 10 minutes jogging, stretch, 10 minutes swim

Competitive Short Course Triathlon: 20+ minutes bike, 10 minutes run, stretch, 10-15 minutes swim

Long Course/ Ultra Triathlon: 10 minutes run, optional 10 minutes bike, stretch, 10 minutes swim

Fast Group Ride: 10-15 minutes easy spin before ride starts

All triathletes are recommended to get in the water before the race starts. If you can't, it is recommended to use stretch cords or dry land dynamic drills to warm up swimming muscles.