In a previous article, I outlined some warmup protocols for running events. Here, I discuss the warmup for triathlons. With three disciplines and additional pre-race logistics, race morning at a triathlon looks a bit different than at a single sport event. But the warmup still plays an important role in injury prevention and preparing the body for the rigors of the race.
The same general rule of thumb discussed before applies to triathlon warmups: the length of the warmup is inversely proportional to the length of the race. The shorter the race, the longer the warmup needs to be so you will be ready to match a higher intensity from the start. In contrast, longer races—especially those where simply covering the distance becomes a challenge in itself—demand a shorter warmup to conserve energy while preparing for the day ahead.
Regardless of the distance to be raced, there are many pre-race logistics that also take up one’s time on race morning. With this in mind, it is a good idea to arrive 60 to 90 minutes prior to the start. Even if you already picked up your bib and timing chip the day before, you will need time on race morning to get your body marked, set up your transition area, and orient to the flow of traffic through T1 and T2 (not to mention find an available port-a-potty). Also keep in mind that in many races the transition area closes a certain amount of time before the first wave starts—which may or may not be your wave. So plan accordingly and give yourself time to get organized before you have to leave the transition area.
Once you have claimed your spot in the transition area, start your warmup with a few minutes of neuromuscular activation followed by about five minutes of dynamic stretching. From there, move into the cardiovascular component. For sprint and Olympic distance races, it’s good to touch base with all three disciplines. I prefer to do them in reverse order, starting with 10-15 minutes of running, followed by 10-15 minutes of cycling, and ending with 10-15 minutes of swimming. Others may prefer a bike-run order before heading to the water for some swimming. Still others may prefer to simply bike and swim, or to run and swim.
Although the run portion of the race is the farthest off, running still forms an important part of the pre-race warmup. Running is very effective and efficient at elevating the heart rate and producing a light sweat—two general objectives you want to achieve during the warmup. Even if you only do a few minutes, it’s also a good confidence booster to know that your running muscles are firing and ready to go. And if you are unable to bike or swim due to logistical issues (such as a closed swim course or not being able to take your bike out of the transition area), running will be an indispensable warmup activity.
For shorter races, biking should also be part of the warmup. Depending upon personal preference, this can be done before or after you run. After some easy spinning at warmup pace, include a few surges of 15-30 seconds in duration to elevate your heart rate to race pace. At bigger or more crowded races, it may be difficult (or simply not allowed) to take your bike out of the transition area once you check in. In that case, you might want to bring a stationary trainer. Remember to always wear your helmet with chinstrap buckled while on your bike (even on a stationary trainer). USAT rules apply during the warmup. And you don’t want to receive a penalty before the race even starts.
Given that the race starts with the swim, it is best to do the swim portion of your warmup last. After 5-10 minutes of swimming at warmup pace, include some sprints of 15-30 seconds in duration with ample recovery plus a few minutes of tempo swimming at race pace. The aim is to elevate your heart rate into the zones you will be using at the start of the race and during the swim. This will prime you for the action once the gun goes off.
At some races, be aware that you might not be able to get into the water before the start—either due to course restrictions or cold water temperatures that make it counterproductive to warming up. In those cases, you will need to adapt by relying on running and/or cycling to raise your heart rate and work up a light sweat before going to the starting line.
The specific shape your warmup takes will depend on how hard you plan on racing, how well you are conditioned for the distance, and the length of the race. If you are a highly competitive swimmer looking to get out front at the start; then your swim warmup needs to be tailored accordingly. On the other hand, if you are a novice swimmer looking to simply stay out of the fray with a fairly calm, low intensity swim; then use your swim warmup to acclimate to the water.
But regardless of your race goals or race distance, you will benefit from some sort of warmup that readies the body for the race. The key is to find a routine that works for you; then ritualize that routine so you can move through the checklist on auto-pilot. Below are a few sample protocols. Good luck, and remember to have fun!
Pre-Race Warmup Protocol for Short Course Triathlons (Sprint, Olympic Distance)
| 90 minutes prior | Arrive, check-in, set up transition area, use toilet |
| 70 minutes prior | 3-5 minutes muscle activation exercises |
| 65 minutes prior | 3-5 minutes dynamic stretching, leg swings |
| 60 minutes prior | 10-15 minutes running at warmup pace with 2-4 strides of 15-30 seconds |
| 45 minutes prior | 10-15 minutes biking at warmup pace with 2-4 surges of 15-30 seconds |
| 30 minutes prior | Final check of transition area, put on wetsuit, head to water |
| 25 minutes prior | 10-15 minutes swimming at warmup pace with 2-4 surges of 15-30 seconds |
| 5 minutes prior | Line up for start |
Pre-Race Warmup Protocol for Long Course Triathlons (Half Ironman, Ironman)
| 90 minutes prior | Arrive, check-in, set up transition area, use toilet |
| 50 minutes prior | 3-5 minutes muscle activation exercises |
| 45 minutes prior | 3-5 minutes dynamic stretching, leg swings |
| 40 minutes prior | 5-10 minutes running (or cycling) at warmup pace (less for Ironman) |
| 30 minutes prior | Final check of transition area, put on wetsuit, head to water |
| 25 minutes prior | 10-15 minutes swimming at warmup pace with 2-4 surges of 15-30 seconds |
| 5 minutes prior | Line up for start |
