Warming up for the Big Race
This week’s Speedo Tip of the Week comes from the July-August 2006 issue of Splash, in which special correspondent Sarah Knott tackles the topic of warming up before a big race. Knott interviewed syndicated fitness columnist Dave Patania on the subject.

The Tip:
What’s the best way to warm up for a big race? Dave Patania, certified personal trainer, nationally syndicated fitness columnist and host of the PBS kids’ fitness show, “Fitness Fanatic,” recommends developing a regular routine months in advance.

“Swimming is so reliant upon pace, rhythm and focus,” Patania says. “So when you train, make sure that your mindset is always geared toward high-level performance. That way, when you are at a big meet, you will be comfortable in those types of surroundings.”

Stretching:
Much like the way a basketball player has a special routine each time he shoots free throws, the same stretch routine fires up the body but quiets the mind. Make it a ritual to warm up and stretch in practice just as you would for a meet.

Even though some experts argue over how long your stretch routine should be, they concur that stretching increases the body's core temperature and primes the muscles to work at high levels. The hard evidence also says stretching helps with nutrient delivery and increases blood flow.

“Do not jerk or bounce while stretching,” Patania says. “Hold each stretch 20- to 30- seconds so that the muscle gets a constant stretch that loosens it throughout its full range of motion.”

Patania is quick to point out the mental edge to stretching, too.

“It’s imperative that the athlete be thoroughly warmed up and loose,” says Patania. “If they’re loose, they can just let their body perform without the distraction of tightening up due to improper warm-up.”

The Warm-up:
So what might a regular warm-up look like? Patania advises his clients to first raise the body temperature with a five- to 10-minute light stationary bike ride, a brisk walk or some “slow, smooth laps.” Next, regardless of your event, make sure to stretch all major muscle groups: lower back, back, shoulders, legs, arms and chest. Finally, each stroke works a different set of muscles, so gently wake those, too. For example, butterfliers will want to spend more time on shoulders and back, or, breaststrokers, the quads.

Cool Down:
Don’t forget a cool down stretch, too. Activities include easy laps or even a walk around the facility for five to 10 minutes to lower your heart rate. After that, do another full body stretch.

“This will redistribute blood-flow and rid waste products such as lactic acid out of your muscles,” Patania says. “The faster and more effective you recover, the better you will perform.”

© Copyright All Star Aquatics 2005