Here are some tips that will help you improve your performance and recovery.
Many people think getting ready for a race is about pre-race training. The truth is that race preparation is not just about training. We must have good training sessions, nutrition, and rest to prepare for the race.
You can focus on just one thing, but you will only reach your maximum potential once you apply everything your body needs.
Everyone knows their body, especially what works for them before and after racing. Let’s look at things we should keep in mind so we have a better experience before, during, and after:
Rest
To feel well rested, our body needs to have at least 8 hours of sleep per night. However, it is important to know the quality of sleep we have per night because we can sleep many hours, but the quality may not be good. A week and a half before a race, try to start doing breathing exercises and meditating before going to bed. This way, you will feel less stressed and your sleep quality will improve. Also, when having dinner, make sure is not close to bedtime, that way you feel lighter and more comfortable when going to sleep.
Nutrition
As athletes, we need to have good nutrition, making sure our body gets the fuel it needs. During race week, make sure the first days you start eating carbs (eg. rice, oatmeal, potatoes, pasta, etc.). When you get closer, start adding more carbs to your meals, this way your body will assimilate the nutrients differently and feel more energy.
This is called “Carbo Loading”, and it is essential for a good performance in a race. As mentioned before, Start carb loading three to six days before the race. Any less or any longer won’t be as effective or help more.
What can you eat on the race day?
Here are some ideas:
oatmeal
granola bars
berries
peanut butter
energy bars
Recovery
After the race, our body needs a “break” so we can follow our training plan. Make sure you take care of your body by eating good sources of protein and carbs to help your muscles recover from the race. Also, keep in mind the sleeping hours you have. This way you will feel ready and recovered to start training.
Note: if you choose to train the day after the race, make sure you just do a shakeout instead of a hard workout.
These are some things to keep in mind so we take care of our bodies, health, and wellness.
Leticia Campos
Swim4Fun.pt Assistant Coach
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