RACE DAY PART 1

 

RACE DAY PREP HAS 2 PARTS:

  • PRE RACE-DAY
  • RACE-DAY


THE FOCUS OF THIS SESSION WAS ON pRE RACE-DAY!


WE FIRST NEED TO LOOK AT WHAT TYPE OF RACES YOU HAVE THROUGHOUT THE SEASON TO ENSURE YOU PREPARE APPROPRIATELY.


PRE-SEASON: WE AREN'T CONCERNED WITH PLACE OR EVEN TIME.  THE GOAL IS TO GET OUT AND ENJOY COMPETITION.  

  • ​TRAIN HARD THROUGH THESE RACES, NO REST, NO TAPER


EARLY SEASON: WE'VE PUT IN SOME GOOD TRAINING EFFORTS AND WANT TO CHECK THE PROGRESS.  YOU'LL RACE HARD BUT WON'T BE AT YOUR BEST AND WE ARE FINE WITH THAT.

  • TRAIN HARD THROUGH THESE RACES, NO REST, NO TAPER


INVITATIONALS: THIS IS THE TOUGH PART OF THE SEASON BECAUSE ULTIMATELY YOU WANT TO COMPETE WELL, BUT NOT REST TOO MUCH.

  • TRAIN HARD, YOU GET A LITTLE REST AND A LITTLE TAPER
  • FOCUS ON 1 OR 2 EVENTS AND GIVE IT YOUR ALL!


CHAMPIONSHIPS: THIS IS THE TIME TO SHINE!  YOU WANT TO FEEL YOUR BEST, GO INTO THE RACES WITH CONFIDENCE, AND READY TO PUT DOWN YOUR BEST RACES OF THE SEASON!

  • REDUCE MILEAGE, REST MORE, WORK TOWARDS A FULL TAPER
  • USUALLY THE LAST 2-3 WEEKS OF THE SEASON


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 LET'S CHANGE THE FOCUS TO HEALTH AND NUTRITION BEFORE RETURNING TO STRATEGY.  WE DISCUSSED THE IDEA OF YOUR BODY HAVING A NUTRITIONAL TANK, LIKE A TANK OF GAS.  YOU NEED TO KEEP THAT TANK FULL AND ENSURE YOU DON'T DIP INTO A DEFICIT.  RACING IN A DEFICIT IS A RECIPE FOR DISASTER!

  • FROM THE NUTRITIONAL TALK YOU KNOW HOW MUCH YOU NEED TO EAT.
  • WHEN YOU RACE YOU EXPEND A LOT MORE ENERGY BECAUSE OF THE STRESS EMOTIONALLY, AND THE PHYSICAL EXERSION
  • YOU HAVE TO GET PLENTY OF SLEEP.   YOU NEED TO ENSURE YOUR SLEEP DAYS LEADING UP TO THE RACE IS SOLID BECAUSE OFTEN THE NIGHT BEFORE YOUR SLEEP IS RESTLESS.
  • LOADING UP ON NUTRITION DAYS BEFORE.  HEALTHY MEALS WITH CARBS AND PROTEINS.
  • INCREASE YOUR IMMUNITY SUPPLEMENTS DAYS BEFORE TO INCREASE YOUR TANK!  VITAMIN C, ECHINACEA, OR COACHES FAVORITE FOUND HERE.


GETTING TO THE RACE HEALTHY AND LOADED WITH NUTRITION IS KEY TO SUCCESS.  NOW LET'S DISCUSS STRATEGY.  PREPARING MENTALLY AND WRITING DOWN GOALS IS A GREAT WAY TO START TO VISUALIZE YOUR RACE.

  • WRITE DOWN A GOAL: IS IT A SPECIFIC TIME, OR MAYBE TO BEAT SOMEONE, OR JUST GET A PR?
  • THINK ABOUT WHAT YOU WOULD BE HAPPY WITH...
  • THEN THINK ABOUT WHAT WOULD MAKE YOU DO BACK-FLIPS.
  • STRATEGIES ARE GREAT, BUT SOMETIMES YOU HAVE TO IMPROVISE
  • THINKING THROUGH A COUPLE SCENARIOS CAN HELP TO CALM THE NERVES


YOUR CHARGE FROM COACH IS "HOW ARE YOU GOING TO CHALLENGE YOURSELF IN THE RACE?"  DON'T SETTLE FOR ANYTHING LESS THEN YOUR BEST!!