RACE PREPARATION

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RACE PREPARATION
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How to prepare

• What do you need to prepare?
• e.g. physically, mentally etc.
• How do you prepare?
• e.g training, aims, music
• When do you need to prepare?
• e.g. at 3 weeks and on race day
• Individual differences
• Whatevers best for YOU!

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3 weeks to race day

• Mental Health
• Keep race in mind
• Start to make aims
• Dont think about it too much theres still 3
  weeks to go!
• Social
• No late nights/ alcohol etc.
• Dont get bored nerves
• BUT if training hard, body needs time to
  recuperate, so enough sleep is vital

• Training
• Intense
• Physical Health
• Injuries
• Illness
• Diet
• Vitamin C
• Protein
• Carbohydrates
• Water

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1 week to race day

• Training
• Dont overdo it!
• Hard work has already been done
• Keep yourself ticking over
• Physical Health
• Any signs of injuries / illness, STOP! Missing
  out on a day of training at this stage is not
  going to affect you
• Diet
• Hydration key

• Mental Health
• Thinking more about the race?
• Know competitors?
• Still be aware overthinking can lead to nerves
• Social
• Visit friends
• Chill out
• No late nights

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1 day to race day

• Training
• NO!
• Physical Health
• Dont be oversensitive
• Listen to body
• If injured Dont race There will be other
  opportunities

• Mental Health
• Nerves/ worry??
• Relaxation
• Distraction
• Talk to someone e.g. coach/ parent
• Too relaxed/ laid back??
• Think about race
• Put into perspective
• Need to be up for it
• Social
• Good nights sleep

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RACE DAY

• Mental Health
• In the zone
• Too nervous?
• Deep breathing
• Music (slow?)
• Quotes
• Slow jog, stretches
• Too relaxed?
• Short breaths
• Music (upbeat?)
• Quotes
• Dynamic warm up
• Prepare for the unexpected!
• Just rememberif you have prepared you ARE ready

• Physical Health
• Any injury STOP
• But if not, your body is ready to compete after
  all the hard training
• Diet
• Very individual
• Food intake too close/ far from race
• Fluid intake
• E.g. my diet
• Social
• Very individual
• With people/ alone
• Competitors
• Music/ mp3 player

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The race

• Arrive in plenty of time
• Walk the course
• Know where amenities are e.g. toilets
• Plan your warm up what you do and when
• Allow time to put spikes on, change kit etc.
• Get to the start line in good time before the
  start
• Keep kit as long as possible dont get cold!
• Get parent/ team manager to stand nearby

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Summary!

• Good preparation is the key to a good race!
• Prepare mentally, physically and socially
• Plan your preparation so you know what you are
  doing and when
• Expect the unexpected
• Overall, if you have trained carefully you should
  feel both mentally and physically ready for the
  race