Effect of different warm-up procedures on subsequent swim and overall sprint distance triathlon performance

Warm-Up in Triathlon: Do Triathletes Follow the Scientific Guidelines?

PURPOSE

Warming up before competition is universally recognized as an effective way to enhance performance. However, only a few articles have directly investigated different warm-up strategies adopted by triathletes and suggested by coaches. The Olympic-distance triathlon is an endurance competition characterized, at least for the elite, by a fast start with a strong correlation to the final position in the race. Thus, executing a proper warm-up protocol would be beneficial in optimizing performance. The present study aimed to provide an overview of the warm-up protocol adopted/suggested by national-caliber triathletes/coaches before an Olympic-distance triathlon race.

METHODS

Online surveys were created and shared between national- and international-caliber Italian, French, and Spanish triathletes and coaches. Information about the rationale, structure, and specific exercises adopted/suggested during personal warm-up protocols was collected. Thereafter, triathletes were grouped according to the discipline sequence reported.

RESULTS

Seventy-nine triathletes and nineteen coaches completed the survey. The cycle-run-swim was the most reported discipline sequence adopted, with a total time of 90.0 (25.0) minutes, against the 62.5 (25.0) minutes suggested by coaches. Conditioning exercises were performed by only 31.6% of triathletes 20 to 10 minutes before the race start.

CONCLUSIONS

Triathletes who took part in this survey adopted very long protocols with the specific intention of including all disciplines. These results highlight the need to raise awareness in triathletes and coaches on the correct warm-up procedures and to stimulate researchers to design studies that directly investigate the effects of different warm-up protocols before competitions.

Competition warm-up strategies in sub-elite and elite flat-water sprint kayak athletes

This study compared warm-up strategies employed by sub-elite and world-class elite sprint kayak athletes, evaluating their impact on subsequent race performance. Forty-seven (n = 33 male, n = 14 female) athletes competing at a National Sprint Kayak Championships had Global Navigation Satellite System devices fitted to their kayak to measure speed, distance and stroke rate during the on-water warm-up before racing (OW_WU), and during racing. The OW_WU total duration, average/peak speeds and stroke rates, and the time spent in speed-zones classified based upon athletes' relative race-pace (low-to-moderate, moderate-to-high, and race-specific) were compared between events, sexes, and athlete standard. The relationship of these variables to subsequent race performance, expressed as a percentage of the best time-to-completion for each event (%racebest), was also examined. Women spent greater OW_WU time at moderate-to-high and race-specific speeds compared to men prior to 200-m and 500-m races (P ≤.001). Sub-elite men reported greater total OW_WU duration for 200-m and 500-m (P ≤.025), but not for 1000-m races (P >.05) compared to elite men. Finally, %racebest had large inverse correlations to OW_WU peak speed for men's 200-m (r = -.53), and average stroke rate for women's 500-m races (r = -.50). This study provides valuable insight for competition warm-up routines based upon data from an elite athlete population.

Warming Up Before a 20-Minute Endurance Effort: Is It Really Worth It?

PURPOSE

To analyze the effects of different warm-up protocols on endurance-cycling performance from an integrative perspective (by assessing perceptual, neuromuscular, physiological, and metabolic variables).

METHODS

Following a randomized crossover design, 15 male cyclists (35 [9] y; peak oxygen uptake [VO2peak] 66.4 [6.8] mL·kg-1·min-1) performed a 20-minute cycling time trial (TT) preceded by no warm-up, a standard warm-up (10 min at 60% of VO2peak), or a warm-up that was intended to induce potentiation postactivation (PAP warm-up; 5 min at 60% of VO2peak followed by three 10-s all-out sprints). Study outcomes were jumping ability and heart-rate variability (both assessed at baseline and before the TT), TT performance (mean power output), and perceptual (rating of perceived exertion) and physiological (oxygen uptake, muscle oxygenation, heart-rate variability, blood lactate, and thigh skin temperature) responses during and after the TT.

RESULTS

Both standard and PAP warm-up (9.7% [4.7%] and 12.9% [6.5%], respectively, P < .001), but not no warm-up (-0.9% [4.8%], P = .074), increased jumping ability and decreased heart-rate variability (-7.9% [14.2%], P = .027; -20.3% [24.7%], P = .006; and -1.7% [10.5%], P = .366). Participants started the TT (minutes 0-3) at a higher power output and oxygen uptake after PAP warm-up compared with the other 2 protocols (P < .05), but no between-conditions differences were found overall for the remainder of outcomes (P > .05).

CONCLUSIONS

Compared with no warm-up, warming up enhanced jumping performance and sympathetic modulation before the TT, and the inclusion of brief sprints resulted in a higher initial power output during the TT. However, no warm-up benefits were found for overall TT performance or for perceptual or physiological responses during the TT.

Effect of different warm-up procedures on the performance of resistance training exercises

Warm-up has been shown to mediate numerous acute physiological alterations that have been purported to confer beneficial effects on performance. This study investigated the acute effects of different warm-up procedures on resistance training performance. Employing a randomized, counterbalanced crossover design, 15 men performed 3 exercises (4 sets of bench press, squat, and arm curl at 80% of 1RM) to failure in 4 conditions (control, specific, aerobic, and combined). Outcome measures included the sum of repetitions and a fatigue index measuring the decline between sets. There was no significant difference for the sum of repetitions or for fatigue index among conditions for the 3 exercises. Performance in the resistance training exercises was not influenced by warm-up.

The impact of triathlon training and racing on athletes' general health

Although the sport of triathlon provides an opportunity to research the effect of multi-disciplinary exercise on health across the lifespan, much remains to be done. The literature has failed to consistently or adequately report subject age group, sex, ability level, and/or event-distance specialization. The demands of training and racing are relatively unquantified. Multiple definitions and reporting methods for injury and illness have been implemented. In general, risk factors for maladaptation have not been well-described. The data thus far collected indicate that the sport of triathlon is relatively safe for the well-prepared, well-supplied athlete. Most injuries 'causing cessation or reduction of training or seeking of medical aid' are not serious. However, as the extent to which they recur may be high and is undocumented, injury outcome is unclear. The sudden death rate for competition is 1.5 (0.9-2.5) [mostly swim-related] occurrences for every 100,000 participations. The sudden death rate is unknown for training, although stroke risk may be increased, in the long-term, in genetically susceptible athletes. During heavy training and up to 5 days post-competition, host protection against pathogens may also be compromised. The incidence of illness seems low, but its outcome is unclear. More prospective investigation of the immunological, oxidative stress-related and cardiovascular effects of triathlon training and competition is warranted. Training diaries may prove to be a promising method of monitoring negative adaptation and its potential risk factors. More longitudinal, medical-tent-based studies of the aetiology and treatment demands of race-related injury and illness are needed.