Pre-2k Warmup

[[old] sharp_rower]

What is an appropriate warm-up before doing a 2k time-trial? And at what intensity should this be done? I'm always afraid of expending valuable energy during a warm-up so I don't really row that much beforehand, just maybe 700m or so at 80% intensity. How misguided am I?

[[old] leonard]

<!--QuoteBegin-sharp_rower+May 14 2005, 08:48 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(sharp_rower @ May 14 2005, 08:48 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What is an appropriate warm-up before doing a 2k time-trial? And at what intensity should this be done? I'm always afraid of expending valuable energy during a warm-up so I don't really row that much beforehand, just maybe 700m or so at 80% intensity. How misguided am I? <br /> </td></tr></table><br /><br />Hi,<br /><br />The tendency is to think you'll expend valuable energy, but I think most ppl here would agree a thorough warm-up is essential to get systems ready.<br /><br />I adopt a variation of a warm-up routine posted here some time ago as follows, bearing in mind this relates to my latest 2K time of 6:32.8:<br /><br />1). 10 min slow stationary bike<br />2). 15 min warm up on erg starting at 2:14 pace and dropping 1 sec per minute ending on 2:00 pace at around 24 spm<br />3). 6 min of 2:00 pace @ 26 spm with 8 stroke bursts to 1:40 at the 5, 4, 3 and 2 min marks, and then the final 20 sec at 1:40, with all the 1:40s done at my race spm of 32.<br />4). 5 min rest/very slow paddling.<br /><br />Then go. <br /><br />All my short piece (500m, 1000m and 2K) times have benefited from this.<br /><br />I'm sure others will have different routines.<br /><br />Cheers<br />

[[old] jfisher]

<!--QuoteBegin-sharp_rower+May 13 2005, 08:48 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(sharp_rower @ May 13 2005, 08:48 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What is an appropriate warm-up before doing a 2k time-trial? And at what intensity should this be done? I'm always afraid of expending valuable energy during a warm-up so I don't really row that much beforehand, just maybe 700m or so at 80% intensity. How misguided am I? <br /> </td></tr></table><br /><br />It takes about 20 minutes for the body to warm up to the required temperature for any kind of exertion. Especially anything intense.<br /><br />There are lots of varied routines, but mainly start slow, then speed up and make sure you do a few hard short efforts at race pace. Ideally you should be getting your heart rate up pretty close to AT level at the end of your warmup. You don't need to keep it there, but you just have to get the body ready for an excertion that is going to take your heart rate up to that level and beyond.<br /><br />I would experiment some and find something that works well. At the very least, do more than 700m<br /><br />Leonard's warmup is a good template. You'll notice that it's about 30 minutes.<br /><br />Jeff

[[old] sharp_rower]

Thanks for the replies. I'll try a longer warmup next time. It seems like that will also help to curb the nervous feeling I get at the beginning when I'm going for my PB.<br /><br />"I'm always afraid of expending valuable energy."<br /><br />Perhaps I underestimate the body's ability to undergo high exertion for an extended period of time--at least much longer than the time it takes to complete a 2k.

[[old] H_2O]

A coach, I think it was Mike Caviston (but not sure) once posted here that he thinks fairly intense warmups are a good idea (6 mins lactate producing pace, then 10 minutes break).<br /><br />My own take for the pace would be warmup with 1:43 if your race pace is 1:37.<br />

[[old] GeorgeD]

Extended warmups are all well and good and are very effective in the gym or at home for PB attempts, but from what I have read of major events such as BIRC or Boston you can warm up well and then stand around for 20 or 30 minutes - what then?<br /><br />George

[[old] Carl Henrik]

I have in the past done only 10min for 2k warm up and at 190-200w intensity and then a "power 6" and a "speed 6" and then a "speed 30" ( =the first 250m of race). <br /><br />This is an ok warm up but a bit short and too low in intensity I feel. With inspiration from Caviston I have started to add more minutes at higher intensity. This is natural as the intensity at which I will be racing also has increased. <br /><br />Another basis is the feeling of the second interval in an even paced 4x1k is easier than the first. This is because the body got 3+ minutes to adapt to higher oxygen blood delivery demands. You are warmed up and my experience is that a warm up lasts for at least 10-15 min. Definitly enough time to be fully recovered for a 2k even if the warm up was intense. <br /><br />I don't think only 1 min of above UT2 intensity, like I did before, is enough to prepare the oxygen transport system enough. After 1min of harder effort you are just starting to look in to aerobic energy delivery. After 2 or even 3 mins however, you're there. No need to go over the edge into anaerobic intensity though, so 10k pace is enough for warming up this system. (maybe even 5k pace for getting used to close to vo2 max?)<br /><br />Currently I begin with 8min UT2 (~185w) and then increase to 3 min intermediate(~220w) level and finnish off with 2 mins at 10k pace (~260w) and perhaps 1min UT2 again. After that there is some maxpower and maxspeed and race start play in any fashion one wishes. Anything between 20 and 50 strokes, not continuous. This I feel is a 15 minutes very efficient warm up for 2k. Possibly it could be extended in both duration and average intensity.

[[old] ancho]

Generally speaking always take into consideration: the shorter the effort, the longer the warm up!<br />When you go for your 2k, maybe you have experienced a very difficult time around the first quarter (i know this very well from my first onwater regattas). It is important that you pass this "bad moment" before you start your 2k, than you may have a nice progressive race.<br />Good row!

[[old] H_2O]

I remember now that the article about the benefits of intense warmups was by<br />F. Hagerman. I have looked for it on the web but cannot find it.<br />If somebody has it or knows here it is please let u know.

[[old] PaulS]

<!--QuoteBegin-sharp_rower+May 13 2005, 04:48 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(sharp_rower @ May 13 2005, 04:48 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->What is an appropriate warm-up before doing a 2k time-trial? And at what intensity should this be done? I'm always afraid of expending valuable energy during a warm-up so I don't really row that much beforehand, just maybe 700m or so at 80% intensity. How misguided am I? <br /> </td></tr></table><br /><br /><br />Very misguided.<br /><br />Though it varies for indiviuals, the only rule of thumb that I can think of is to make it a bit longer and a bit harder than you think it should be, and have it end about 5 minutes prior to your 2k start.<br /><br />Ancho sums up why this is the case, quite nicely.

[[old] ancho]

<!--QuoteBegin-leonard+May 14 2005, 08:15 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(leonard @ May 14 2005, 08:15 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />1). 10 min slow stationary bike<br />2). 15 min warm up on erg starting at 2:14 pace and dropping 1 sec per minute ending on 2:00 pace at around 24 spm<br />3). 6 min of 2:00 pace @ 26 spm  with 8 stroke bursts to 1:40 at the 5, 4, 3 and 2 min marks, and then the final 20 sec at 1:40, with all the 1:40s done at my race spm of 32.<br />4). 5 min rest/very slow paddling.<br /><br />Then go.  <br /> <br /> </td></tr></table><br /><br />Last friday I made a 2k, and followed quite exactly Leonard's indications, with some small variations: no stationary bike, and finishing step 3 with 1x15 and 1x30 strokes at 1:40.<br />Total: 7250 m warm up.<br />After all, the most important point still is Nr. 5: Then go!<br /><br />It worked, I (finally) broke the 7 min nut: 6:52,1 (at 28-31 spm, DF 125).<br /><br />Important as well: 5 min (1100 m) cooldown for a better recovery.<br /><br />Thanks Leonard!<br />

[[old] leonard]

<!--QuoteBegin-ancho+Jun 13 2005, 03:44 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ancho @ Jun 13 2005, 03:44 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin--><br />Last friday I made a 2k, and followed quite exactly Leonard's indications, with some small variations: no stationary bike, and finishing step 3 with 1x15 and 1x30 strokes at 1:40.<br />Total: 7250 m warm up.<br />After all, the most important point still is Nr. 5: Then go!<br /><br />It worked, I (finally) broke the 7 min nut: 6:52,1 (at 28-31 spm, DF 125).<br /><br />Important as well: 5 min (1100 m) cooldown for a better recovery.<br /><br />Thanks Leonard! <br /> </td></tr></table><br /><br />Well done - not only broke 7min, you busted it open! <br /><br />I think the 1x15 and 1x30 strokes addition at step 3 is a good idea: other responses above suggest a little more speed work than my original warm-up are in order so I might add these.<br /><br />Congrats on your new pb!

[[old] H_2O]

I emailed Professor Hagerman and he replied with the following advice:<br /><br />For a 2K warm up (after easing in) for 6 minutes at 5K pace.<br />Finish this 12-15 minutes before the race.

[[old] la_flaca]

I usually goes between 20 and 30 minutes, it depends in how I feel.<br /><br />I start rowing 5min slow (at 60%) for getting into the thing. then 15min at 80%, with a 10 or 15 strokes at 95% every 500m. At the end of the time, I make 15 strokes at 100%, rest a few minutes and start with the 2k test.<br /><br />It works for me. <br /><br /><br />Good luck and keep erging!.