From gordo --Oly warm up for a very strong athlete
Posted By: KP
Date: Sunday, 9 August 2009, at 12:44 p.m.
A buddy of mine would use this one...
Claim best spot on racks or go to allocated place and leave gear.
Start warm up and prep about 75-90mins before
Ride 10-15 mins check gears, just spinning and walking the legs up, calming the nerves.
Rack bike and check:
Tires at right pressure
Drink bottles/food on bike
Bike shoes on bike, straps open, powder in shoes
Left pedal is forward ready for jumping on
Mentally run through the flow of transition working out which side of the bike I will be approaching and which side I need to place shoes to avoid having to run around bike to get to my running shoes. (shortest distance)
Running shoes on towel with powder inside
Sunhat clip undone and upside down in front of shoes
Race number either on if wetsuit swim or on race belt on top of sunhat
Final check then leave transition
10-15min jog in spare running shoes. Stretch. 4-5 strides. (this is my time out from everyone to think about race and what I want to do, find a quiet place to stretch.) Jog back to transition and get into wetsuit (if necessary). Remember heaps of oil on arms and legs if cold and plenty of bug balm on wrists, ankles and neck.
Start swim warm up at least 35mins before:
10 mins easy/steady incl 25bk every 100. Swim steady to get the arms going. (approx 600) Do a few arm stretches
5x100 10s RI swum as: 25 hard stroke/25 easy fs /50 steady fs (#1 fs, #2 fly, #3 bk, #4 fly, #5 fs)
200 steady incl 3 pickups, good kick drive on last pick-ups
While waiting move arms
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