No track time warm-up
I figured this might be useful to those doing nationals or worlds where the track is super crowded and track time is hard to get: Last weekend I did some racing, and on the second day (doing a kilo) it was not possible to get on the track before racing. This can be deadly before a kilo, but the following routine worked well for me.
1. Ten minutes easy warm-up on rollers (warm-up gear), ending with three 10 second sprints with 1-2 minutes between them
2. 5 sub-maximal infield starts on warm-up gear
3. 10 minutes rollers, race gear, ending with two 20 second efforts with 3-4 minutes between
4. Two set stair sprints (2 at a time, leg speed)
5. Three sets stair bounding (3 stairs at a time, explosiveness)
6 One set stair sprints
7. 10 minutes rollers; one 20 second effort, one 1 min effort
8. 5 infield starts on race gear
9. Periodically until go time, 5-10 min rollers, one 10 second sprint and one 20 second effort.
Of course everyone is different, but this worked surprisingly well for me. Would be interested to hear what others do in a similar circumstance.