You may be warming up too much or not doing the right kind of warm-up, making you slower. Apparently too much warm-up can make you tired, and lower your performance, as can slow stretching. Here is a link to article about this:
They compared two groups of cyclists, one who did a 15 minute warm-up and another that did a 50 minute warm-up. The longer warm-up resulted in decreased performance, as the warm-up went beyond just warming up the athletes and made them tired.
Static stretching before a race can also lower your performance. Apparently there is some benefit in having some muscle tension in athletic performance. And stretching does not lower injury rates- it probably increases them. So, slow stretching within 2 hours before a race is out. It is appropriate after a workout or race though.
And dynamic stretching, where you don't hold a stretch, but just reach and move does not harm performance when done prior to a competition.
Paddlers have the extra dimension of course study prior to their event. If you spend a lot of time warming up, it may take away from time studying the course, watching other boaters, talking to others, coaches, videos, etc. or just getting into the proper frame of mind for the event. This research about warming up should reassure you that you don't have to take time away from your course study in order to properly warm-up for the race.
So, people have different warm-up routines. And sometimes the routine helps you get into the proper psychological state to race. Just avoid excessively long warm-ups and static stretching. Moderate exercise is probably best, enough to warm the body but not so long that you get tired prior to your event. For example, some jogging in place, then some alternate toe touches, and then get in your boat and paddle around at moderate intensity prior to the start. 15-20 minutes maximum.
Here is the link to the article: http://velonews.competitor.com/2014/11/training-center/sports-psychology/done-gun-warm-making-slower_352377
Comments