Optimal wait time between warmup and TT or SB try?

[zen cohen]

After warming up for a TT or SB try, I'm unsure how long to wait before starting the piece. My pulse usually drops to mid 80s in a couple minutes but it stays there for 6 or more minutes, so I usually go after about 6 minutes. I'm not sure if I'm waiting too long and losing the benefit of the warmup or if I still need to recover a little longer.

What's your "sweet spot" for starting your piece after warmup? (My RHR is about 50 and MHR is 170-175.)

Thanks!

[jamesg]

This is part of technique and can be learnt by trial and error in intervals, with varying rest systems and times.

Six minutes is a long time according to Interactive rules (rest to HR 120, 110 or 100 HR according to aims); if fit HR will drop by 40-50 in two minutes, so well below 100 if we stop completely. The point of WU is to be hot, flexible and stretched, so getting cold could defeat the object.

Unless racing is very well organized and starts on the dot, there will be delays, so it can be important to find a way to stay warm.

[hjs]

I myself often don,t wait long enough. During races there is a good bit of time between race start and warm up. You often have to wait in a area and on the erg also.
Hf is a poor indicator, if you are ready in your head, your hf should stay high.
Warm up should be pretty intense, for longer work less so, after a intense wu, your breathing should at least be 100% calm again.

[Gammmmo]

I'd say at least 3.5mins as that gives your ATP-PC system chance to re-boot, but no longer than 10mins. Try to mix complete rest in this time with light rowing. During your warmup DO spend some time at the pace you want to row at in the TT too.

[lindsayh]

if the warm up is a good intense one then for me 5-10 minutes

[Dangerscouse]

Note to self...must try warming up in 2019

[Gammmmo]

I'd also argue that you should do some bursts to activate faster twitch fibres too. Of course, different people will require different warmup styles so everyone should experiment. In general I don't think the difference between an OK warmup and something carefully crafted is going to be a game changer either, so not worth thinking too much about...ergs are generally indoors anyway so that's another variable taken care of...!

[Cyclist2]

The Eddie Fletcher warmup has been talked about lots in the past. I use it and it works for me. Here is a chart: https://www.rowingmachineking.com/wp-co ... pdf?x72109.
As far as the time between the warm up and TT, if I'm on my own I take around 5 minutes to get up, stretch, get some water and get mentally focused. If it's at a race or venue where I'm not in control, I try to time it roughly the same, but can't get too worried if it's longer. Last year's WRIC had us waiting around for almost 30 minutes; in a cold hallway, the "lecture" room, and then the erg floor. But at least it was the same for everyone.

[mitchel674]

Note to self...must try warming up in 2019

Right. What was your warm up for your 100k piece? Perhaps a nice, easy 10k to loosen up before you have at it?

[Dangerscouse]

I have only ever warmed up about three times and they have always been for sprints.

I don't recommend it but it seems to work for me as I always feel like I have faded quite quickly when I have warmed up. Maybe I'm just really bad at knowing what to do in a warm up

[Gammmmo]

I have only ever warmed up about three times and they have always been for sprints.

I don't recommend it but it seems to work for me as I always feel like I have faded quite quickly when I have warmed up. Maybe I'm just really bad at knowing what to do in a warm up

Surely if you go hard right from the gun without warming up it shocks the system too much and you get a flood of lactic acid (which admittedly will dissipate) which you don't really get when doing something beforehand?

[hjs]

I have only ever warmed up about three times and they have always been for sprints.

I don't recommend it but it seems to work for me as I always feel like I have faded quite quickly when I have warmed up. Maybe I'm just really bad at knowing what to do in a warm up

Even an easy 5 min, with a faster last 10/15 seconds would help. After this wait a few min.

In the bigger picture, its not you having a warm up, but not having a plan, thats holding you back. You really could do a good bit better.

[Dangerscouse]

Surely if you go hard right from the gun without warming up it shocks the system too much and you get a flood of lactic acid (which admittedly will dissipate) which you don't really get when doing something beforehand?

I can only ever remember getting bad lactic burns on my last 2k, and that was with a warm up. I get the standard 'tightening' as my body adjusts but I don't get much lactic burn. If I fail it's more of a breathing, mindset or general issue.

In the bigger picture, its not you having a warm up, but not having a plan, thats holding you back. You really could do a good bit better.

I know, and to be honest I'm starting to think about some sort of training plan but I do enjoy a steady 10 mile session and it's tough to fit in more than 2 or 3 more sessions per week along with Pilates, work and weights.

We'll see, maybe 2019 is the year I take the plunge. I have seen some good rowers make very good progress with Justin Farina.

[Gammmmo]

@Stu - from what I gather the "garage athlete" does alot of very specific sessions divided up into bits. Very different from what you *appear* to currently do...so if you trust his process it could work.

[hjs]

I know, and to be honest I'm starting to think about some sort of training plan but I do enjoy a steady 10 mile session and it's tough to fit in more than 2 or 3 more sessions per week along with Pilates, work and weights.

We'll see, maybe 2019 is the year I take the plunge. I have seen some good rowers make very good progress with Justin Farina.

We, talking in general, are not a good coach for ourselves. Look at topathles, do they train themselves? Seldom. Its simply very difficult to be objective to yourself.

Justins guys do well overall, if you tell him you like those long sessions, he could take that in consideration. They don,t do much long steady work. Its more all sorts of interval stuff. But no doubt, you will see rapid improvements... And nothing is more motivating.
Nothing personal , but I think you could do better...... Give it a try man!