Shanelle ITU Warm-Up

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 stretch arms 

Go like crazy for 200 then get into pack and hang on for dear life!

NOTES

Hi All --

Team please note that this is a short course warm-up.  I think that it could be used right up to Half IM distance.  In general, the shorter the race (and the deeper your base), the longer the warm-up.

Sprints -- we could all use something like this

Olympic distance -- again we could all use but BOP athletes should probably shorten

Half IM -- only appropriate for FOP athletes

All distances -- strong swimmers could use the swim portion (about 30 mins) to prepare

What's a strong swimmer?  In IM, I would say that it is an athlete that has 100% endurance confidence (full race) and can comfortably swim under 60 mins.  If you think that this might be you then be sure to include a note in your A race strategy summary that we will discuss.

Cheers,

g

++++

BOP -- back of pack

FOP -- front of pack

You may ask... which pack (age group? overall?) -- answer is... "it depends".  Let's discuss if you want.