Warm Up & Warm Down

It is essential before any intense training session or race, that a complete warm up is performed, likewise at the completion of a race or intense training session.

The purpose of a warm up is to increase core temperature, blood flow, and improve the uptake, transport and utilization of oxygen, and allow the heart rate to reach a workable rate for beginning exercise, it also helps you mentally focus on the upcoming competition.

A warm up should progress gradually and provide sufficient intensity to increase muscle and core temperature without causing fatigue or reduced energy stores, (it should make you sweat and feel slightly breathless).

Warm up time may need to be varied depending on the conditions ( hot or cold weather ) and should be completed within 10 minutes of the start. Warm up stretches the muscle tendons, allowing greater length and less tension on exposure to a fast start to a race. Injuring a warm muscle requires greater force than required to injure a cold muscle.

Studies show that a warm up produces higher temperature, higher oxygen consumption and lower blood lactate in the first minute of exercise than no warm up, (a considerable benefit for a fast start). Studies also show that static stretching when cold, is not beneficial and may in fact, cause muscle damage, the best way for any athlete to warm up is to slowly use the sport specific muscles. ie; a runner runs, a golfer swings a club, and a kayaker paddles.

The warm up I recommend is of approximately twenty minutes duration ( not less unless a very hot day ). Start with 5 min easy, concentrating on your stroke leg drive and rotation. Continue for another 5-6 minutes steady paddling, gradually build speed and intensity untill heart rate is around 20 beats below max ( bbm ), ease down for a couple of minutes, allow heart rate to drop back to around 40 bbm, then build again to around 10 bbm, ease down, paddle steadily till comfortable, then do 2-3 race starts, 20 single strokes.

You should have timed this warm up so you now have around 10 minutes to your start or commencement of training sets.

Keep moving around slowly to stay warmed up. You have prepared every system in your body to work at its maximal output when the starter says go. This is the difference of being up with the lead bunch and giving yourself a chance to win, or struggling in the first couple of km’s while you body struggles to adjust to the sudden demands.

If you suffer with exercise induced breathlessness of any description, warm up is paramount, as the initial moderate intensity can help prevent exercise induced asthma.

If you are under medical care for asthma,and exercise triggers a response, use your inhaler prior to training and competition. It is important you check the competition rules regarding the use of inhalers.

This is equally important. The warm down aids in the dissipation of waste products which accumulate in the muscles during strenuous exercise, including lactic acid.

It also prevents venus blood from pooling at the extremities, reducing the chances of dizziness and fainting., reduces adrenalin in the blood and allows the heart rate to return to resting rate. Warm down in the boat should be NOT LESS than ten minutes and be at a heart rate of around 40 bbm to allow enough circulation to rid the muscles and blood of the waste products.

This should be followed by static stretching of all the major muscles used, paying particular attention to hamstrings. Each stretch should be held for minimum of 30 seconds to be effective.

If you complete a proper warm down this will help prevent muscle soreness, and aid in recovery. I also advise as soon as you can after the event or training session, you take a good balanced recovery drink such as Endura Opti, or a banana smoothie, (skim or low fat milk, egg, honey and banana). This will help rebuild muscle damaged during the exercise, prevent loss of muscle mass, and help replace lost muscle and liver glycogen.