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.
Use this 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: Dynamic warm-up imbedded at bottom of page
Short Dynamic Warm-up: