Intermediate Triathletes
Intermediate athletes have more endurance depth than the beginner triathletes, and training has included intensities that involve lactate threshold work (Zone 4 to 5a). Intermediate athletes also have some race experience, although it may be limited.
Some intermediate triathletes will choose not to do a warm-up before the race. This decision is usually based on current fitness and how fast they plan to race.
Many intermediate triathletes will include a short warm-up on race morning. These athletes typically do an easy spin on the bike for some 5 to 10 minutes before finally racking the bike pre-race. They will run through all the gears and perhaps do a few 30-second race pace accelerations.
More: How to Find the Perfect Race-Day Warm-Up
After racking the bike, a short run of 2 to 5 minutes is completed. The focus is on good form and an aerobic pace. One or two short bouts of race pace intensity are included.
Once the transition area is set up, intermediate triathletes head to the swim start for a warm-up of 100 to 300 yards. The last few yards will include some high-end race pace intensity.
The race for these athletes includes speeds in the Zone 2 to 5a range. Those with more fitness will spend minimal time in Zone 2.
Advanced Triathletes
The experienced sprint-distance racer that is looking for a personal record (PR), podium performance or fast-as-possible event definitely needs a warm-up prior to the race. This is because the advanced triathlete's race is fast from the gun. Warm-up and muscle activation needs to be completed prior to racing.
Similar to the intermediate athlete, the advanced racer will ride, do a gear and final tire pressure check right before racking the bike. This athlete may ride for some 20 to 30 minutes and include two to three 90-second efforts into Zone 4 or 5a. Recovery between the efforts is around three minutes or more.
Once the bike is ready and racked, this athlete will go for a run that is around 10 to 15 minutes and include a couple of race-pace efforts that are 60 seconds long, or less. For short efforts, heart rate data is not useful. Instead, use pace as your guide.
More: Pace Strategies for Race Day
Finally, with the transition area ready, it's time to finish the warm-up with a swim that's 300 to 500 yards. Again, include some race pace efforts with generous recoveries. If it's not possible to get into the water before the swim, include some swim cord warm-up.
With warm-up complete, the advanced racer is ready to race most of the event at Zone 4 intensity, and above.
Is a Warm-Up Necessary?
Whether or not you do a warm-up before your sprint triathlon depends on your current endurance, how much intensity you've done in training and how fast you plan to race.
More: The Real Reason You Should Warm Up
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