2k Test Warmup

[old] Jazz · Post by **[old] Jazz** » November 16th, 2004, 2:13 am

I'm trying to fine tune my warmup on 2K test days. I'm new to erging June 04 but would like to enter races when my times get a little better. Question: What warmup do you do before a 2K test or race? If I don't warm up enough I suffer greatly during and after. But too much may take energy from the race. Cheers

[old] Kudos · Post by **[old] Kudos** » November 16th, 2004, 7:47 am

it takes me about 40-60 mins to warm up. I start with about 5mins of meditation, seriously, then light paddling for 10 mins (2k plus 30) with pick and kick drills, then I get off and go through some Yoga poses for about 20-30 mins. Then I hop back on and do interval work for about 10 mins, racing intensity strokes untill I feel a little winded and then paddle racing intensity strokes then paddle, not longer than 15 mins though on this. Then........gentleman...start your engines...VROOM VROOM!

[old] Jazz · Post by **[old] Jazz** » November 16th, 2004, 2:35 pm

Hey Kudos, it is interesting that you do such a long warmup because I find that after rowing about 35 minutes when doing 10 pieces, my kick for the last few minutes always feels good. I can go as hard as I can for the last 3 minutes or so and when I end I feel tired as heck but my chest is not burning the way it does when I try 1K and 2K attempts. The limiting factor at the end of a long row is general lack of strength as apposed to being winded. I guess I just have to experiment. P.S. Do you race and if you do, would you go through that whole warmup procedure? Cheers

[old] eurofoot13 · Post by **[old] eurofoot13** » November 16th, 2004, 2:37 pm

My ski jumping coach gave me a warmup that I do before every race. I start with 5-10 minutes of light jogging, usually in a team, in lineup, then I proceed to accelerations - I run about 30 feet, going from easy lope to all out sprint by the end. I do these 2x. then I do high knees over 30 feet, again 2x; then I do butt-kicks, 2x. I then do gazelles, which always get me laughed at, but they work.... They are basically a combination of butt-kicks and high knees. looks weird, but they loosen you up. I then do 10 jumpies, and ten jumps off my toes. I go to ballistic stretching after this, then I proceed to static stretching. All in all, it takes 15-20 minutes. For some reason though, it gets me right in the zone mentally. Whatever works?

[old] Afterburner · Post by **[old] Afterburner** » November 16th, 2004, 2:51 pm

I usually do 50meters arms only, 100 meters arms and body, 150 meters half slide, then 700meters full slide just paddling along. After that I'll generally do a couple of race starts, power 10s, and/or 10s at race pace with easy paddling in between. Toss in copious stretching, chugging of water, and quick dashes to the bathroom (courtesy of the water chugging) and I find I'm usually as ready as I'll ever be for a race. I do this before both 2ks and longer tests, altho I'll sometimes shorten it up a bit for the longer ones. Sometimes I'll do a bit of really light jogging before my erg warmup as well, just depends on how I'm feeling at the time. Heather Johnson F20 158lbs 5'7" 2k 7:32.2 20min 5057 30min 7481

[old] gorow9 · Post by **[old] gorow9** » November 16th, 2004, 9:07 pm

Wow, all that to warm up and I'd already be tired, I just stretch and jump rope for about two minutes. Then I erg just enough to warm up for ten minutes, this only takes 15-20min. Sometimes I just stretch and erg... skip the jumping. Is this bad? Should I warm up more... but this is only for my own 2k good... ~Sara~ "Row till you die... then do a power ten"

[old] Jazz · Post by **[old] Jazz** » November 20th, 2004, 1:54 am

Hi All, Just a follow up note; I set a PB today and the warmup I used was a 5K row with sprints evey 500m starting after 2000m. That was a longer warmup than I've ever done and still I never quite felt ready. Oh yeah, I was hurtin after. Cheers, Jazz

[old] Kudos · Post by **[old] Kudos** » November 20th, 2004, 7:52 am

hey jazz, sorry I didn't post earlier, I didn't notice this post had been replyed to. Anyway. My post pretty much tells it all. I meditate-paddle light-stretch for long time-do some hard ~10's w/ paddling mixed in- and then go... The only way I can describe how I decipher how long to row hard storkes is that if you notice, your adrenaline levels are a little jacked before a test, which can actually decieve you into using too much of your race energy in the warm-up. I didn't describe the feeling of knowing when to stop very well as "winded", its more like "whoa, where did that jumpy-pop off the foot stretchers feeling go? I better stop and look for it" This usually puts me around 10-15 strokes, sometimes more sometimes less depending on how rested I am for the test. I do race, I am an on the water rower as well. Been rowing for just over 10 yrs. now. Made the "finals" (there were no finals last year) at CRASH-b's last year and hopefully haven't used up all my good luck so I can make it again this year. Good luck on future peices...

[old] TomR/the elder · Post by **[old] TomR/the elder** » November 20th, 2004, 8:35 pm

Regarding a pre-race warm-up, below is a copy of a post from the archives by Mike Caviston, who previously has written extensively and helpfully about training. Mike is a world record holder, a physiologist, and a coach at the University of Michigan. For point of reference, his 2k pace is about 1.32.5/500. As you will see, based on personal experience, physiological evidence, and observation of competitive athletes, Mike believes you should be plenty warm after warming up. Tom Rawls I am definitely a firm believer in thorough warmup. I see athletes continually underperform on workouts or tests because of inadequate warmup. And the warmup should include some fairly intense (race-pace or faster) strokes. ... I don't know that the heart needs all that much time to adjust and reach maximal rate, but reaching maximal stroke volume probably takes a little more time (and intensity). So too to get the aerobic pathway FULLY functional and the active muscles' capillary beds FULLY dilated. ... There's no exact science to the warmups, just some routines I've developed through tinkering and that I stick with now because they are very familiar. For example, [before a race, I start with a] 4K warmup [that]begins with 10 firm strokes (Level 3-ish pace, about 1:47-1:48 for me), which lasts about 100m; then I settle into a Level 4 recovery pace @ 14-16 spm (my splits range from 2:05-2:14) for the balance of 1000m. For the second 1000m I firm up to a Level 2-ish pace (1:43-1:44), then 500m @ 18 spm at my Level 4 pace, and finally 1500m more back down to my Level 4 recovery pace. Sometimes I toss in a couple more tens at 2K pace. To prepare for a 2K race, I begin with the 4K warmup I've just described, take a very short break, and then do a 2K ritual that continues my physical preparation but also stresses my mental preparation. When I race 2K, I break it down into mental segments of 200m each (when I do time trials on my own or test the athletes on the UM team, I record 200m split times, not 500m). So during my warmup I do a sort of a 2K pyramid that escalates in intensity, with a 400m block somewhere in the middle at race pace before coming back down. I try to visualize the upcoming race and imagine myself successfully crossing each 200m interval at my planned pace. After I finish this 2K piece, I take another short break and finish up with a final 1500m @ 14-16 spm and a 2:10-ish pace. So the entire warmup is 7.5K and takes about 28-29 minutes by the clock. I try to time it so that I finish 5-10 minutes before scheduled race time. ... As for concern about lactate buildup, I don't think it's a concern if you keep the time at race pace below some critical threshold; 250m is probably safe and 400m (maybe 375) seems to work OK for me. And allow time for active recovery following the race pace strokes. ...

[old] Roland Baltutis · Post by **[old] Roland Baltutis** » November 21st, 2004, 3:02 am

We talk about getting the most ideal preparation before a 2K time trial or race, but after my experience last friday, it makes me wonder about how much is really necessary. Over the last month or so I've been averaging about 15 -20Ks per week (excluding warm ups & cool downs) on the erg plus 3 hours on water. Last friday, after two days of inactivity, I planned to do a 2K time trial. However, at work my plans had a spanner thrown into the works when I was invited to a boozy lunch to celebrate a workmate's birthday. After about 3 or 4 glasses of full strength Aussie beer (4.9 % alcohol) I was tipsy and mentally had resigned from doing the 2K time trial that afternoon. However, after arriving home from work with the kids in the bath and dinner cooking my wife asked me if I was doing a quick ergo before dinner. Half interested I said "yeah, o.k". The only warm up I did was 1000m at 1.50 pace. As I was still a bit tipsy I had an anything goes attitude before this time trial. Well I set up Rowpro with 1.34 & 1.35 pace boats and started the time trial. I started off rating 36 spm @ 1.34 pace and even managed to see some 1.33s in the second 500 before I started burping beer gas. This upset my breathing but otherwise I was fine until the last 200m when lactic acid joined in and 1.35s & 1.36s appeared on the monitor. The end result of the totally unprepared alcohol induced 2K time trial was 6:17.0. Would someone please explain that one to me because the time was only 2 seconds slower than my fully trained 2004 Crash B time!!!!!!!!!!! Split data is as follows: 500m 1:34.4, 36spm, HR 159; 1000m 1:33.8, 34spm, HR 170; 1500m 1:34.2, 33spm, HR 174; 2000m 1:34.6, 36spm, HR 176. I don't recommend a boozy lunch before a 2K time trial but it showed me that a long warm up routine is not necessary. Keep it smooth, keep it relaxed Roland Baltutis

[old] whp4 · Post by **[old] whp4** » November 21st, 2004, 11:01 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE </td></tr><tr><td class='quote'> The end result of the totally unprepared alcohol induced 2K time trial was 6:17.0. Would someone please explain that one to me because the time was only 2 seconds slower than my fully trained 2004 Crash B time!!!!!!!!!!!  </td></tr></table> Simple - you weren't feeling any pain - we'd all row them that fast if they didn't hurt

[old] Pete Marston · Post by **[old] Pete Marston** » November 21st, 2004, 12:06 pm

</div><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td class='genmed'>QUOTE (TomR/the elder @ Nov 21 2004, 12:35 AM)</td></tr><tr><td class='quote'> For point of reference, his 2k pace is about 1.32.5/500.  </td></tr></table> Is this a typo? Mike C's best 2k is around 1:34.6 pace.

[old] TomR/the elder · Post by **[old] TomR/the elder** » November 21st, 2004, 6:47 pm

You're right, Pete. Thanks for the correction. Tom

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