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The Athlete's Compass

·E113

The Athlete’s Guide to Smarter Warmups

January 29
45 mins

Episode Description

In this episode of Athlete’s Compass, hosts Paul Warloski, Dr. Paul Laursen, and Marjaana Rakai explore the overlooked yet critical elements of pre-race preparation: warmups and openers. Drawing on science and experience, they break down concepts like post-activation potentiation (PAP), the Q10 temperature effect, VO2 kinetics, and how proper timing, intensity, and individual context can make or break race performance. The trio shares personal anecdotes, training data insights, and cautionary tales (including cold-water swims gone wrong), helping athletes navigate both physiological and psychological readiness strategies. Whether you’re a crit racer, triathlete, or weekend warrior, this episode will change the way you approach race day — and the day before.

Key Takeaways

  1. Post-Activation Potentiation (PAP) boosts nervous system readiness for explosive performance.
  2. Q10 effect (temperature-driven) enhances muscle enzyme activity—warm muscles perform better.
  3. VO2 kinetics are improved with short, intense primers done 5–10 minutes before start time.
  4. Day-before openers should include high-intensity, low-volume efforts to keep CNS sharp without fatigue.
  5. Warmup routines are highly individual—test in training, adjust for temperature and race type.
  6. Over-warming or overtraining pre-race is a common mistake; less is more.
  7. Cold environments demand longer warmups and appropriate clothing to avoid CNS suppression.
  8. Caffeine can enhance CNS drive when timed 30–90 minutes before competition—test before race day.


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