Warming up is crucial before any training session or open water swim in a triathlon. It prepares your body and mind, allowing you to perform at your best. Here are the benefits of warming up:

1. Gradual Preparation: A warm-up gradually prepares your heart and lungs for increased activity, optimizing oxygen uptake by the muscles. This prepares your body to work efficiently during the upcoming workout or race.
2. Injury Prevention: By reducing muscle stiffness, a warm-up lowers the risk of injury during and after the activity. It also helps you work out longer and harder without overstraining your muscles.
3. Improved Performance: Warming up enhances coordination and reaction time by priming your nerve-to-muscle pathways. This results in improved swimming performance and overall race performance.

Additionally, having a familiar warm-up routine helps you mentally and psychologically prepare for the race. By sticking to a routine that has worked well for you in the past, you gain a mental edge that contributes to racing success.

It’s important to incorporate your warm-up routine into your regular training sessions, so it becomes second nature by the time you reach your race. If you are swimming in cold water, acclimating to the temperature becomes even more important.

When you can’t get into the water, a dryland warm-up can be an effective alternative. Adapt your routine to include dynamic stretches, mobility exercises, and activation drills to prepare your body for the swim ahead.

Remember, finding a warm-up routine that works well for you and making it a habit will contribute to your overall racing success. Stay consistent, practice your routine, and reap the benefits on race day.

You warm up before to start a training session and should before you start an Open Water Swim or If you are racing in cold water it is especially important acclimate to the water.

When you can not get in the water, I suggest as a dryland warm up.