Warm ups. What exactly are they?

General discussion on Training. How to get better on your erg, how to use your erg to get better at another sport, or anything else about improving your abilities.
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Re: Warm ups. What exactly are they?

Post by hjs » February 20th, 2017, 11:51 am

aussieluke wrote: O
I'm talking about 90 seconds of hard work here. And I'm not talking serious athlete levels or even close. And I'm not talking about jumping out of bed and straight onto the erg to pull a world record.

But 90 seconds of work is not a lot. How much warmup is really necessary for that? How much warmup is too much before it becomes detrimental?

And finally, I'm not saying it IS the answer, just that I wonder how it would go.
The shorter the timespan, the higher the intensity, the more warm up is needed. In track the 100m runners proberly do the longest warm ups.

How much wu? The fitter you are, the more is needed, you are closer to your personal max potential.

Our aerobic system needs time to work fully, without doing a wu, this will diminish our performace a bit, less oxigion can obsorbed. Joints/muscle at rest have more internal frixtion, wu will lower this frixtion.

A hard 500 on the erg needs a plus 90% max power at the start, doing this without a warm up certainly increeses risk of injury.

To much warm up. Its often not to much, but after a warm up, we need enough time before the real effort. Doing a hard ish wu and starting the real effort within a few min. is to soon. Wait longer.

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Re: Warm ups. What exactly are they?

Post by Anth_F » February 20th, 2017, 12:00 pm

hjs wrote:

Our aerobic system needs time to work fully, without doing a wu, this will diminish our performace a bit, less oxigion can obsorbed. .
Nail on the head here, Henry.

There have been lots of times i get 10 mins into a long endurance session and having to catch breath a bit then aerobic system fully kicks in and i settle and breath calm again.

I don't row to WU now like i used to.
42yo male 5'10 78kg (Rowing since june 9th 2016) PB's 5k 19:22 30min 7518m

My goals are simply to keep fit/get fitter and continue to enjoy rowing on the C2 :)


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Re: Warm ups. What exactly are they?

Post by bisqeet » February 20th, 2017, 1:01 pm

jackarabit wrote:@ bisqeet: Dean, you remember Glenn Walters doing two full dress EF warmups back to front as a workout. Called it the EFFE or sometimes the FEEF depending on the placement of the reverse rate/pace/duration sequence, no filling in the cookie? 39.5' of WUP and down! I'm mildly surprised that you haven't done something in this manner with rate ladders and consecutive HMs? :P
yes - a decent workout the EF in/out
I adapted a continuous row
about 112/113 strokes at different rates (about 10W)
sort of an EddyFletcherWarmupathon from (Hel)L4.
a sort of mixture of warmup / L4 wolverine

haven't done one this year:
did you mean that?
2020 Season: 196cm / 96kg : M51
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Re: Warm ups. What exactly are they?

Post by jackarabit » February 20th, 2017, 3:09 pm

@ Dean: Yes, I remember the Hel(L-4) ultra ladder after reminding (I need so much reminding now that a complete, one stop mind replacement would be preferable :roll:.). I was joking about doing that with consecutive HMs or a FM altho I would never bet against you having the grunt for it! The "warmupathon." I like it! :D
There are two types of people in this world: Those who can extrapolate from incomplete data


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Re: Warm ups. What exactly are they?

Post by nick rockliff » February 20th, 2017, 4:22 pm

Rarely warm up always warm down during training.

Will warm up for a race, maybe 3k mixture of steady, race and faster than race pace. Not done a race since 2012 though :lol:
63 6' 4" 103kg
PBs 2k 6:16.4 5k 16:37.5 10k 34:35.5 30m 8727 60m 17059 HM 74:25.9 FM 2:43:48.8
50s PBs 2k 6.24.3 5k 16.55.4 6k 20.34.2 10k 35.19.0 30m 8633 60m 16685 HM 76.48.7
60s PBs 5k 17.51.2 10k 36.42.6 30m 8263 60m 16089 HM 79.16.6

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