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GETTING YOURSELF READY FOR COMPETITION
A: PRE-RACE DAY
· conserve energy; take plenty of rest; doss about; go to bed early
· establish race goals; think about what you want to achieve
· draw up plans for race day
· eat a complex carbohydrate diet; stock up energy
· think positive thoughts - visualise/rehearse a successful outcome to your
race; practise relaxation techniques (see attached)
· pack your bag with: spare goggles and numerous costumes - and ensure your time
cards are in - together with carbohydrate snacks; also pack entertainment for
the gala such as books, puzzles, Walkman, etc. [Not your GameBoy - it will
distract you.]
B: RACE DAY
· plan the day, not just the race ie be organised; establish your personal
timetable for the day
· eat a non-fatty breakfast; eat your major meal 4-6 hours before you are due to
compete
· talk to parents about arrangements ie getting kit ready, transport
· make sure you have containers for the wet costumes/towels so that after warm
up and heats, your dry stuff remains dry and warm
· plan and pack your eating so that after warm-up you have say a muesli bar and
for between heats and final or between events; ensure a high carbohydrate meal
is in your bag for between sessions; pack a drink (juice or a sports drink)
· leave home in plenty of time to allow time for something going wrong on the
way to the meet eg a puncture or heavy traffic
C: AT THE EVENT
· having arrived early, find a suitable place for your bag and where to sit;
acclimatise - soak up the atmosphere
· check entry; post your entry cards
· do a land warm up (arm swinging, jumping) and ONLY THEN do your stretching
exercises
· keep your fluid levels up with sips of drink
· use the swim warm up for stroke perfection and positive thoughts; brush up on
starts (reaction-time on the blocks/leg thrust/single-hole entry/take-up point)
and turns (approach/speed into the wall/leg thrust/take-up point); and then
stretch
· talk to the coach at the gala to check plan of action
· prepare yourself mentally (see attached)
D: RACE PLAN
This is a "plan of action" developed for the swimmer over time. Many swimmers
are confused because they don't have a race plan. Think about your race plan.
Main points:
· what needs to be done during the race i.e. technical content such as starts,
turns, finishes, segments of the race
· what needs to be thought - the right words to maintain concentration, to keep
positive
· what needs to be adjusted in the event of the unexpected - how to handle
problems such as change of tactics, loss of pace, onset of negative thoughts
DO NOT ISOLATE YOURSELF
USE YOUR COACH TO HELP YOU PREPARE
· Talk to me about your hopes for the race; discuss your race strategy
· Discuss training results; and what I think you can therefore achieve
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