First indoor ergatta coming up - Advice on warm up

trailrunner · Post by **trailrunner** » January 31st, 2007, 8:36 pm

I have my first indoor 2k race coming up. I've never raced shorter than 5k running. Looking for advice on warm up before the event. I assume it's got to involve getting the "clearing process" going.

Citroen · Post by **Citroen** » January 31st, 2007, 8:45 pm

http://www.fletchersportscience.co.uk/s ... b4aed725cd
http://www.fletchersportscience.co.uk/s ... 7660aa73b1

RowtheRockies · Post by **RowtheRockies** » February 1st, 2007, 1:49 pm

Trail Runner,

I just competed in my first 2K last weekend. This is what I did and seemed to work very well for me. I use to just row easy for about 10 minutes but I think adding in some time at race pace is crucial. By adding in some fast segments, I noticed that I didn't have a "transition period" that I usually feel in the first 500 where the intensity feels high and the muscles are working hard but the cardio does not feel like it is where it needs to be to support the effort. I think the protocal in the article linked by Citroen would work very well. THis is what I did.

10 minutes of easy rowing just to get things greased up. Then I alternated 30 seconds at race pace with 30 seconds of slow paddling for a total of 5 minutes. Very similar to what the article suggested. It seemed like this allowed my cardio system to get up to speed quicker.

Rich