The Athlete’s Guide to Smarter Warmups | Athlete’s Compass скачать в хорошем качестве

The Athlete’s Guide to Smarter Warmups | Athlete’s Compass

In this episode of Athlete’s Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the overlooked yet critical elements of pre-race preparation: warmups and openers. Drawing on science and experience, they break down concepts like post-activation potentiation (PAP), the Q10 temperature effect, VO2 kinetics, and how proper timing, intensity, and individual context can make or break race performance. The trio shares personal anecdotes, training data insights, and cautionary tales (including cold-water swims gone wrong), helping athletes navigate both physiological and psychological readiness strategies. Whether you’re a crit racer, triathlete, or weekend warrior, this episode will change the way you approach race day — and the day before. Key Takeaways Post-Activation Potentiation (PAP) boosts nervous system readiness for explosive performance. Q10 effect (temperature-driven) enhances muscle enzyme activity—warm muscles perform better. VO2 kinetics are improved with short, intense primers done 5–10 minutes before start time. Day-before openers should include high-intensity, low-volume efforts to keep CNS sharp without fatigue. Warmup routines are highly individual—test in training, adjust for temperature and race type. Over-warming or overtraining pre-race is a common mistake; less is more. Cold environments demand longer warmups and appropriate clothing to avoid CNS suppression. Caffeine can enhance CNS drive when timed 30–90 minutes before competition—test before race day. Studies: Improvement of Oxygen-Uptake Kinetics and Cycling Performance With Combined Prior Exercise and Fast Start. Brock. 2018: https://pubmed.ncbi.nlm.nih.gov/28657... Effect of warm-up on cycle time trial performance. Hajoglou. 2005: https://pubmed.ncbi.nlm.nih.gov/16177... The Effects of a Cycling Warm-up Including High-Intensity Heavy-Resistance Conditioning Contractions on Subsequent 4-km Time Trial Performance. Chorley. 2019: https://pubmed.ncbi.nlm.nih.gov/28368... Effect Of High Intensity Intervals 24hr Prior To A Simulated 40 KM Time Trial. Garvick. 2017: https://share.google/DeJbeyK0bMFDE5gNS Always consult with a qualified healthcare professional before using any supplements. Individual tolerance and health conditions vary. For most healthy adults, the generally accepted maximum daily intake of caffeine is up to 400 mg (FDA). 👟 Ready to optimize your training? Visit https://athletica.ai/ and start your free trial today! Experience the future of endurance training. 📚 Related Content:    / @simpleendurancecoaching      / @tiredmomruns   👤 Follow us on socials:   / athletica_ai     / strava   ❓ Have questions? Join our Forum: https://forum.athletica.ai *** Don’t Forget to Subscribe if you enjoy our content! Hit the bell 🔔 to stay updated on the latest in AI-driven training and endurance sports. #endurancetraining #enduranceathletes #ironman #ironmanjourney #triathlonathlete #womeninsport #aitraining #endurance #swimbikerun #running #cycling #swimming #athleticaai #triathlontraining #ironmantriathlete