What do you guys for a warmup race morning? Stretching? All 3 sports? Only a couple? How long?
What distance race? How long will you be racing? How hard will you be racing? Here is an example of my warm up for Sprint race: (almost an hour warm up for an hour race … longer races will have respectively less warm up)
Jog/Run 10-12 minutes building slightly - light stretch - 5-7 gradual accelerations to race pace+ @ (full rest) … don’t force the accelerations.
Bike - 20minutes … start slow and build … include 4-5 accelerations to race pace + (short rest)
Swim - swim the course, start easy and build … THEN add some fast accelerations at the end
Hope that helps …