Warm up for triahtlon

SUP!

One thing that is key to having a good race, especially in shorter distances, is a good warm up routine. I put more stress on shorter distance as the pace is usually more intense from the get go. That doesn't get you Ironman out there off the hook though ; )

One the biggest mistakes that people make in warming up is doing static stretching ware you hold a stretch for a bit to loosen up. Static stretching before athletics is what many of us have been ingrained to do. That premise is out dated and will cause one to be injured and impair ones strength if done prior to a race.

What is one to do then? The answer is dynamic stretching. Dynamic stretching is when one lightly increases the range of motion in a given joint and or joints through movement rather than staying in one place and holding the stretch.

When you engage in a static stretch you activate certain neuro receptors in the muscles that actually relax the muscle and cause it to lengthen, neither of which are beneficial to one who is about to go perform in an athletic setting. A relaxed lengthened muscle will not be able exude the same amount of power and strength as a muscle that has been properly warmed up.

Why is this? Think of your muscle as a rope tied to an object which in your body would be a bone. If the rope (your muscle) is long and there is some slack in it when you go to pull the rope (bone) there is going to be some delay in the response of pulling that object to you. Conversely if the rope is tight there will be more of a immediate reaction in the object coming towards you.

A article in the Journal of Strength and Conditioning Research by Avery D. Faigenbaum^{1, 4}, Mario Bellucci², Angelo Bernieri³, Bart Bakker³, and Karlyn Hoorens highlights this. The studies results displayed that athletes who partook in a fairly intense routine of dynamic stretching exercises had better performance in a shuttle run test and in vertical jumping. Those who warmed up using a static stretching actually had a decline in there performance.

A static stretch can be useful at times such as in a cool down routine. It is also important to note that static stretching has only been found to increase flexibility in the given range of motion that the stretch is done in. This is not entirely beatifically in building triathlon specific flexibility as we need a full range of motion in many of our joints

I have found dynamic stretching to be very useful in my warm up routine in preparing my muscles and in building sports specific flexibility. Research out there all so supports this theme. A recent article I read from USA tennis highlighted then benefits of an effective dynamic warm up

1. Increases body temperature allowing muscles to work more efficiently.
2. Gets the heart and lungs ready for vigorous activity.
3. Stretches muscles actively, preparing them for the forces experiences during competition.
4. Engrains proper movement patterns and the coordination needed in competition.
5. Wakes up the nervous system and gets the brain talking with the muscles.

Here are some examples that of what I do for a warm up and also have my athletes that I coach do: High Knees, Kereokie, High heels, Forward lunges, side walking lunge, arm circles, box step ups and skipping to name a few.

It is important to note that when you warm up with these don't go full throttle right away..... as you arm warming up. Gradually build the range of motion in the given dynamic movement you are doing. Ideally you want to do a light jog or bike to get all the systems in your body flowing before doing a dynamic warm up but if you can't just go nice and easy to begin with.

If racing I highly suggests after the dynamic warm up breaking a good sweat by cycling, running and or swimming. If you look at the guys in the UCI cycling pros they all often do a pretty intense warm up before doing efforts such as a time trial on there turbo trainers. A time trial is more or less what we triathletes do as often there is very little in the way of team tactics.

A good swim work out is essential. At the age group worlds 2 years ago in Switzerland I was unable to do a swim work out and then had to sit in the ass cold water for 10 minutes. Needless to say my swim time was not what it should of been and I didn't feel good until the half way point in the swim. The top swimmers I know are world class and often spend 1500-2000 meters warming up before a work out or race. They all often utilize dynamic stretching as well.

A poor warm can cost you a race or at least leave you with a bit to make up. In addition a good warm can help on develop functional flexibility and help ingrain proper muscle patterns into your neuro system to name just a few. Until next time happy training and racing.