Doing warm-up before your next triathlon

Having competed in dozens of triathlons over time, my warm-up is a part of the racing ritual, assuring me that I might be free and fast for the approaching race. My non-public recurring is standard of most racers; mild five-10 minute jog with some quick sprints, quick pedal at the motorcycle in a low gear to wake the legs up, and as soon as inside the water another five-10 minute blended-pace paddle. I turned into always satisfied, as are hundreds of coaches and education sources, that the warm-up is as important as any part of the race, and that doing nothing pre-race might be a crime. Then got here a brand new studies have a look at by means of Martyn J. Binnie, et al, out of the Western Australian Institute of Sport inspecting the impact of different heat-up methods on subsequent swim and overall dash distance triathlon overall performance.

The impact of heat-up on athletic performance is not a brand new area of research. There have been many studies showing the benefits of a mission-unique warm-up, however most for acute bouts of exercise. This have a look at is extremely specific in this is seems on the effects of warm-up over the route of an patience event wherein sub-maximal workout is carried out over a long duration. The researchers hypothesized that an energetic heat-up might be greater beneficial than no heat-up in any respect, and that warm-up specificity, inside the shape of intensity-precise bursts of swimming, might also result in an improved overall performance inside the swim.

The studies topics consisted of 7 in-season competitive triathletes with a median age of 21 years, who had not competed in 2 weeks and were rested 24 hours earlier than every trial. Every attempt became made to imitate pre-race conditions such as time of race, vitamins, sleep, etc. The trying out trials came about in a university setting with the swim in a 25m pool, motorcycle on a cycle ergometer, and run on a treadmill. The protocol required each participant to finish one swim time trial of 750 meters, and three simulated dash distance triathlons of 750m swim, 500kJ bike, and a 5K run. The warm-up protocol consisted of no heat-up (control group), swim only heat-up, and run-swim warm-up. These were all pretty brief in period to avoid inducing muscle fatigue.