- Do you have a song that gets you pumped
and in the mood to race?
Well, it turns out that quite a lot of the pros do.
I went to speak to them to find out
how they get in the zone and prepared for their race.
Do you have a song that you use to warm up to
or to get you focused for a race?
- No, not really.
- Yeah, I have a song, I think it's Sunrise.
- Can you sing it to me?
- No, it's not singing.
- It's music. - Yeah, it's music.
- Who's it by?
- I don't remember.
- Actually I do, Our House by Flo Rida.
- No, I actually, I don't really like
to listen to Eminem too much,
but race morning seems to get me hyped up and in the mood.
Yeah, yeah, Lose Yourself.
- I kind of like more energetic songs, music,
so maybe some Latin reggaeton
or house or something like that.
- Yeah.
The song at the moment that I enjoy is,
one that's got just the perfect beat
for my running on the treadmill which is
an Imagine Dragon's song, I think it's called Zero.
Yeah, I think the beat is like 180 beats a minute
so it's perfect for like the perfect running cadence
if you're trying to go hard.
- Can you sing it to us?
- No.
(laughs)
- Worth a try.
- I do have a few, they're probably a bit embarrassing.
- That means you have to tell us now.
(laughter)
- They're just generally quite happy songs.
- That's not embarrassing.
- Just really sad.
- Come on, give us a few titles.
- Mumford and Sons' Wona.
Do you know that song? - No.
- I'm not gonna sing it.
(laughs) Don't ask.
- No one will sing their song, I don't know why.
- What is your routine for your warm up on race day?
- Six minutes, choosing speed.
You just do whatever you want, six minutes up to zone two
or straight under and then three minutes
on below threshold and then
two minutes where you
no, it's the two minutes and then three minutes, sorry.
Two minutes below threshold and three minutes,
five second sprints, three times
and then the last one and half, two minutes just choose.
And then I that and I'm ready.
- I'll normally do just a few mobility exercises
just make sure the back's nice and loose
and open the hips up and then get in the water if we can.
Five, ten minute swim warm-up
and then get ready to go, nothing too hectic.
- Generally I get in and try and ride but I think
we're racking the day before so doubt we'll be able to ride.
I may bring my rollers to the start
and then just a little run and some pick ups
and then usually it's mad panic to get your wetsuit on
or speed suit on and get in for a little warm-up
just before the swim.
- Yeah, I come down here about an hour and a half
before the race.
I'll make sure everything is good in transition first
with my bike and the bags and then I'll go out for a little
10 minute jog with some pick ups,
come back and just kind of regroup a little bit,
put some music on.
Just kinda visualise everything that's gonna happen
and then I like to do some dynamic warm-up.
Some core and activation and that kind of thing.
Then I'll jump in the water about 30 minutes
ahead of the race start.
- What warm-up do you do before a race?
What is your warm-up routine?
- Generally we have to check our bikes in the night before
so unless I'm really really keen,
I'll bring the Windfinder in to transitions
otherwise no bike warm-up.
I'll set up the transition and go for about a 1-2k run
with a whole bunch of strides
and just some loosening up exercises.
I get ready for the swim, jump in the swim,
do about 5-10 minutes swim warm up
and then get ready to start.
- I usually wake up three hour before the race starts.
I have my meal, then I get my stuff and go to transition,
check the bike and everything, then I start warming up,
just 10 minute run.
Then I start, of course, prepare for swimming
with the rubber bands and
time to go, maybe easy swim, five minutes, that's about it.
Then I wait for the start.
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