Warm-Up 2

In the GPP DVD Charlie says that warm up 2 is some progressive accelerations. How much volume and what kinds of distances are used for the accelerations?

Just start relaxed and work your way up to maybe 3-5 x 20m accels. Gradually up the intensity until you’re good to go at 100%.

how much time before the start of the race should these practice starts be done?

I try to keep about 10-15 minutes between the my last accel and the start of the race. I typically start off with 20m and work up to about 50/60m for my last one.

i was under the impression that the Acc for warmup 2 are 60m, then after those get into the fast stuff over 20m ect. can charlie clarify please?