How do you experianced triathlon folks warm up in preparating for the start of your event? I know on my hard rides or runs I seem to feel stronger at the middle/end than at the beginnings. I have noticed this in my swimming now as well.

The longer the event the less I "warm up". So if it's a sprint triathlon(under 1.5 hours) then I'll probably do a short stint on the bike to get it in the right gear when I take off and make sure everything feels good. Then about a 10-15 minute easy jog. Finally, throw on my wetsuit and make sure that feels good in the water. The running is the only real "warm up" whereas the biking and swimming is more about making sure I'm ready to race.

For anything longer, I really don't do any warm up. I basically cut out the running. I shake out on the bike to make sure the brakes work and leave my shoe clipped in. I then stretch really easily and just meander around. About fifteen minutes before my start I'll throw on my wetsuit and do a few hundred yards of swimming to get the wetsuit feeling good and adapt to the water tempterature.

I've started doing pretty long warm ups for sprints now. Funny story last year about mid season I was drive to a race about 1hr from my house. I'm about 10mi away when my car broke down so I call for a tow its going to be awhile this is an hour before the race start. My gf was with me and suggested that I just ride out to the race rather than waste the race fee and she would wait for her folks that where bring out her car (great people). I when for it and and started hammering a way to get there on time then bumped in to a local rodie that was going to the same race to watch and offered to pace if I told him where to go (he was lost). Did the fastest 10mi of my life got there with about 15mins to spare with all my wetsuit, shoes, bottles even a bin for water to wash my feet in all in a backpack. And you know what it was a PR race and I felt great the whole race.

Bottom line: Shorter the race longer the warm up. Make sure to include some high intensity intervals as well in there too.

I have found that is I do not warm up by running & stretching I suffer for the first run horribly....the first mile is like death.....I need to get my heart rate way up for a while prior to the start or I die during the first mile,,,,,I nver ride before.....why bother. Th erun comes first and if I rode it would take away from my run.....

I mostly do active stretching, then swim around in the water a bit, especially if it's cold, otherwise when the mammalian diving reflex kicks in, your swim will suffer until you can get over it. Sometimes I'll do a little bit of jogging or ride the bike a little bit, but usually not much. I have seen people with trainers out though.