Login required to started new threads
Login required to post replies
Non-swim warm up races suck and I believe should be banned, there's no justification for it at most venues. If this is the case, I at least stand in the water, splash it all over my face, maybe have a friend squirt a water bottle down my suit - anything to negate the shock of jumping in and hammering. Oh and yes, do arm warms up, jump around, jog in place - anything to get your HR up toward race pace. That helps me anyway.
Also, start slow. I find that I'm going faster/harder than I think I am from the gun, and once I get 'behind' it's hard to catch my breath. Consciously shooting for 80% allows me to cruise those first 1-200 yards getting some draft before finding some space and starting to push.
Lastly, practice this in the pool. Do the first 25% of some intervals at near all out speed, then cruise the rest. That way you get comfortable with being uncomfortable.
I learned in diving (I grew up in the ocean) that there is a natural panic that occurs when water hits people face since we do not have gills. Saw it happen - if someone had to take their mask off underwater - they panicked. So at least dunk your face in the water to get rid of that impulse to panic which will certainly get your heart rate up.
This is for a sprint or oly, for a half I'll cut our most of the fast stuff, and maybe do a few quick reps. If it's a C race I'll do whatever I have time for!
To avoid the "shock" when I hit the water, I pour a bottle of cold water onto my head and face and onto my chest and armpits, as late as I can before swim start. Doing that, I don't get the cold-wet shock when I jump in the water. The shock is a physiological response -- increased HR and breathing rate -- and I'm not sure you can train your way around it. The shock might be what's getting to you, or maybe you're just starting too hard in the water.
In a 70.3 or longer, I still do the water on the face and torso, but warmup is just arm swings and maybe a few air squats, then start the swim slowly -- as if I was warming up at the pool. Might cost me a minute on the swim, which is all but meaningless in a long race.
<The Dew Abides>