Warmups

Warmups

Hello!

For all our runs we will warm up with a short jog then work on some plyometrics to get us ready to go. These warmups can be a great time to reinforce good skills, so focus on that mid to forefoot strike, don’t let your foot collapse, and keep your knees tracking straight.

Approx. distance
Dynamic stretching/plyrometrics routine
10-15 yards
over hurdes x2 sides
10-15 yardsknee raises
10-15 yards
knee raises with pull
10-15 yardshigh knee skip
10-15 yardswalking lunges
10-15 yardsbutt kickers x2
10-15 yards
high knee butt kickers
10-15 yards
skipping – focus on landing mid-forefoot
10-15 yards
high skipping – focus on landing mid-forefoot
10-15 yardsside to side x2
10-15 yardscarry overs x2
10-15 yards
backwards running
10-15 yards
low squat backwards running
If we are doing speed work add in the following:

50 yards
slightly faster than easy jog
100 yardsEASY run
50 yards10k pace
100 yardsEASY jog
50 yards5k pace pace
100 yardsEASY jog
50 yardsmile pace
100 yardsEASY jog

Target a 10-15 minute warm up for trainer rides using the easy to remember pattern below (think 5,4,3,2,1 – with an emphasis on 2!). If riding outside 10-15 minutes at easy pace is sufficient or warm up as stated in the workout description. Gently work your heart rate up to the desired training intensity 
5 mins easy spinning 85-90 rpm, smooth pedaling
30 seconds 95 rpm, smooth pedaling
4 min 90 rpm, smooth pedaling
30 seconds 100 rpm, smooth pedaling, maintain form
3 min easy spin 85-90 rpm, relax and recover
30 seconds, 110-115 rpm, maintain form
2 min harder spin 85-90 rpm, 
30 seconds, 120 rpm, easy but fast, maintain form
1 min easy spin 85-90 rpm, relax and recover
10 seconds, 130+ rpm, maintain form
1 min easy spin, 85-90 rpm, relax and recover
 
 

Our swim warmup will change from workout to workout, however before hopping in the pool lets get some blood into those shoulders to keep them healthy. 

ARM SWINGS

When in doubt, swim a couple easy laps then spend 100m or more working on 1-2 skills. Depending on the workout intensity, finish off with some pick up 25m or 50m swims to get your aerobic system 

Typically the workout will specify the warmup. But here is the general format:

  • Plan on always getting some blood flowing prior to doing strength work. This means 3-5 minutes on a bike, treadmill, elliptical or rower. 
  • Follow these up immediately with some arm swings 
  • Dynamic/compound movement prep