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Race Warm-up Guide

A good warm-up is imperative to a good race start. Here are some of the warm-ups we use with our athletes based on their event.

As a general rule, the shorter the event, the longer the warm-up needs to be. You also need to include race specific efforts into your warm-up.

Use this as a starting point and adjust based on how your body responds, but it is not uncommon for us to have our athletes do closer to a 1 hour warm-up for short, hard events.

On the other side of the coin, we may shorten these warm-ups if the race has a neutral start or other features that will allow for a more gradual build into the race. What works for one of our athletes may not work for another – the key is finding what works for you.

Use your warm-up time to start visualizing your race. Simulate some of the efforts you expect to encounter and put yourself in those positions both mentally and physically.

Be confident and trust your training!

Note 1: Dynamic warm-up embedded at bottom of page.

Note 2: We discussed this in more detail on our Newsletter. If you haven’t signed up for it already, make sure you do so you don’t miss out!


Cycling warm up



Run warm-up





Short Dynamic Warm-up:


Monday Results Recap – Week 20 – 2014

Here we go….Monday Results Recap!

At regionals, Caroline Cook takes 2nd in the 3200, 1st in the 1600, 1st in the 300 hurdles, and then 1st in the 800, qualifying for the state meet in each event and helping her team take 2nd in the meet.

Bennett Isabella takes 2nd overall at the Blaine Sprint tri just behind local pro, good buddy, and secret nemesis, Devon Palmer.

Huge showing at the Memphis in May Triathlon and Mud Fest.

Saturday in the sprint, David Boyd takes 4th overall and 1st AG with an impressive performance, coach Dale was 5th overall and 1st AG, Jarred Thweatt was 6th overall and 1st AG. In the women’s field, Nikki Balderson takes 3rd overall, and Cindy Clark sets an impressive sprint PR.

On Sunday, Gary Zyriek rolls (55:50/26.7 mph) his mixed relay team to the win, coach Funston’s (54:12/27.5mph) mixed team takes 2nd, and Derek Morgan runs a 10k PR (36:40) to take his mixed relay into 3rd. Kevin McGill flats 3 miles out and still averages over 21mph to help his mixed relay take 5th. Stacy Chick seals the deal helping her all female relay team take the win in their category.

In the female Age Group categories, Nikki Balderson takes 5th overall and 1st AG, Cindy Clark sets a PR by over 20 minutes, and Liz Alford runs a 10k PR off the bike in her first olympic distance tri!

In the mens AG categories, coach Dale takes 7th overall and 1st AG, Jarred Thweatt takes 10th overall and 2nd AG.

In the 2 day Amateur challenge, Nikki Balderson takes 5th overall female, coach Dale takes 4th overall male, and Jarred Thweatt takes 6th overall male. Cash money!

Congrats to all of our athletes!


*Photo creds to whomever took these photos

Brooks Fowler

Having you coach me to my first Half Ironman finish was awesome. But what was even more impressive was the fact that my overall quality of life increased as well.  You can’t put a price on that!” – Brooks Fowler, Memphis, TN

Don Cambell

“Love the workout…you push me harder than I push myself…I am really going to enjoy this…thanks.”

– Don Cambell, Memphis, TN

Monday Results Recap – Week 18 – 2014

Monday Results Recap! Huge week for BPC athletes.

Wednesday saw coach Bryant and athlete Scott Newberry on the top 2 spots at the final Tiger Lane crit of 2014. Scott wins the overall points race in the 123 category. Adam Murphree gets 2nd in the cat 4 race. Coach Brian takes 4th in the cat 5 race.

Coach Chris takes 1st overall at the Oak Hall 3 miler. Stacy Chick was 3rd overall female.

Derek Morgan blazes a 4:49 at the Mug Mile for a 13 second PR. <—- breathing heavy typing that

Rachel Randall narrowly misses a 10k PR and gets 5th overall at the Corinth Coke 10k. Cindy Clark sets a PR of over 4 minutes!

Carolyn Barnwell finishes 5th AG in her FIRST 70.3 performance at IM St. George 70.3!

Bennett Isabella gets 4th overall after having bike mechanical issues in an uber competitive Cinco Du Mayo in the north country.

Big weekend at the Mississippi Gran Prix Stage Race.

In the cat 4/5 race, Brooks Fowler goes 6th in the road race, 5th in the TT, and 14th in the crit, sealing up 6th overall in the omnium after helping put teammate Rod Yates on the podium in the GC. Coach Brian goes 8th in the road race, 3rd in the TT, and 4th in the crit to seal up 4th place in the omnium.

In the 3/4 race, Dannie Medlin stands on the podium in 2nd overall in the GC after a stellar TT, 6th place in the road race, and the team keeping the race together in the crit to seal the deal. Bryan Thames had a great showing with 2 top 10’s, making the lead break in the road race, and soaking up some time bonuses in the crit, finishing 7th overall in the GC. Steve Fermanich and Phil Daniele also played a huge role in getting the team on the podium and rode strong all weekend.

In the Pro123 field, coach Funston claims 2nd overall in the GC after getting 5th in Friday night’s crit, 6th in the road race, 2nd in the TT, and 4th in the Sunday crit. Scott Newberry took 4th in the TT as well. Everyone on the team rode their butts off for a great team result.

Congrats to all of our awesome athletes and coaches!