Dragon Boat West

I have a few diff warm up routine that I use for oc1, oc6, db practices, time trials, and races.
So I was wondering what kind of warm up do you do?
Say for time trials and races, how intense do you need to be to achieve maximum performance?
other than the normal stretches, do you run/jog? light paddling? 80% effort paddling?

I could be wrong but I've heard that hockey players warm up to 80% capacity about an hour before to maximize his body's output come game time, is that true?

I've googled this a bit but havent really found one specific to paddling, so feel free to discuss and share your knowledge peeps.

 Everyone is different but alot will do some type of hard training a 1/2 hour to hour prior to the time trial.Some of us would hit the weights as well as stretching warm up .Some hit the erg , some run . Going in cold thinking your going to save it for the time trial is probably a mistake .Spend 30 minutes in a good warm up and you'll be good to go ....

You already know mine, crank out a light 5k loop before hand.  Paddling warm ups are always best obviously, you warm up the right muscles and you remind yourself of the basics, and whatever it is that you are working on.  If you can't, then whatever you prefer,  I like having the feeling of being able to get a large range of movement, so I like to stretch. 

Most people don't really value nutrition enough either.  If you eat properly a couple hours before hand, you will have enough energy to do a 5k loop and do your time trial.  And for some reason, having a protein shake before exercise gives me a boost as well.  Find out what works for you.

Thanks for the feedbacks guys.

I might try the protein before hand and see how that goes haha

I agree with what "EvilBroScientist :wink: :wink:" says about the protein but I also think it depends on what type. I find it really does help if it's a light protein shake that doesn't act like a "meal replacement" like a pure whey isolate shake. Myofusion, I find, makes you feel a little bloated and sluggish after consumption but that could just be me =].

Depends on the person, I always prefer Optimum Nutrition

Here's a bit of the bro science on pre workout shakes
http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_nutrition_bodybuilding/the_top_10_post_workout_nutrition_myths (http://www.t-nation.com/free_online_article/sports_body_training_performance_diet_nutrition_bodybuilding/the_top_10_post_workout_nutrition_myths)
"One of a plethora of excuses made in an attempt to resist preworkout nutrition; this myth actually makes a lot of sense…until you become familiar with the physiology of hormones. Looking deeper, we can find that the insulin stimulated by food intake, actually enhances blood flow and subsequent nutrient delivery to muscles (Coggins et al., 2001).

Applying this principle, liquid pre workout meal consumption dramatically increases muscle blood flow and protein synthesis (Tipton et al., 2001). This elevation in muscle growth is at least twice that observed with the same drink taken post workout (Tipton et al., 2001)!"

The increased muscle blood flow is definitely what I feel when I take a protein shake before workouts

And I don't want to police what each of us do, but try to avoid taking pre-workout stimulants, the 1,3 Dimethylamylamine in stuff like 1MR, Jack3d, etc. is banned in high level competitions, so if you plan on going to Tampa, learn to live without bros
http://www.cces.ca/en/advisories-34-supplements-containing-methylhexaneamine (http://www.cces.ca/en/advisories-34-supplements-containing-methylhexaneamine)

I'll second Optimum Nutrition's whey. Once I switched over to them I've never looked back.

lol, this is turning into a protein discussion.
speaking of protein, I've just ran out today and I might look into trying ON or back to Isoflex depending on the price difference of course.
Depending on the deals avail, if either cost more than 65 bucks (pre hst), I might just stick to Myofusion since I've been drinking it for 2 years now. (55 pre hst cost)

I order from here: http://www.fitnessone.com/whey-with-shaker-p-216.html

Or a lot of people also do bodybuilding.com http://www.bodybuilding.com/store/opt/whey.html

I also buy Optimen vitamins from Fitnessone which BB.com doesn't ship to Canada.  But BB.com doesn't charge sales taxes and gives you a free thing for big orders.  Fitnessone is cheaper in general though and is possibly faster since it ships out of Mississauga, vs BB.com which is out of the US.

I typically order from svncanada.com when they have a bundle sale on ON wheys. They also give additional discounts, free shipping and stuffs for large orders, and ship really fast (I've had one-day shipping orders for free!) since they have warehouses in Vancouver. Though I gotta check out that Fitnessone, they do look like they have some ridiculously sweet prices.

Speaking of multivitamins, how are the ON's Optimen? I've been using CL's Orange Triad for years and hadn't had any problem with it.

It's good I guess, I can't really feel if vitamins are good or not, haven't been sick in a long time lol

It says to take 3 tablets a day, but split it up throughout the day or else you'll just pee out the vitamins because your body can't absorb it all at the same time lol.

You be crazy to do a 5k loop before a tt. CRAZZZZZZYYYYYYYYYYYYYYYYYYYYYYYYY.

Maybe if you ate more carbs it wouldn't be so crazy :)

But he's in a quest to deplete the world's supply of seafood, pigs and cows!

Ice cream is a carb! Mmm.. haagen dazs

Son.....ice cream is a dairy product......

Kids...

...Sugar = carbs.....

Not all carbs are the same. Some are pretty bad for you.

http://youtu.be/dBnniua6-oM

Just like cheese. Cheese is a carb. Thus I eat more cheese to carb load. Cheese and ice cream. Boo yah.