Preparation during the week before an event will vary by the individual sport.
Ideally any athlete preparing for a track meet will have already been in organized training for many weeks prior to the event, and if that is not the case, the week before is not the time to start. However, you do not have to be the best athlete to get the best out of your own performance. You can reach your peak performance by making smart decisions in the days before the event. Preparation during the week before the event will vary by the individual sport, but there are some things that every athlete can do to maximize their performance.
Instructions
1. Prepare your diet. The week before a track meet is not the time to start adding new foods or beverages to your diet. Stick with foods you know well and increase the amount of carbohydrates (breads, pasta) you eat. For athletes who typically hit "the wall" during their events, as is common in events like the marathon, it is wise to "carbo-load" (which is eating a large dinner of primarily carbohydrates the night before an event) during the day before the race. This helps diminish the sensation of hitting the wall and builds glycogen stores in muscles. For shorter events like those in typical track meets, it is not advised to load up on carbohydrates because it is less common for athletes to hit the wall during that type of event. So unless your event is one of endurance like the marathon, try to keep your pre-event meals the same size as you usually eat, just with a greater proportion of carbohydrates.
2. Prepare your body. This means increased hydration (water, electrolyte drinks, decaffeinated beverages like herbal teas, etc.) during the week leading up to the meet, as well as proper stretching. Dehydration seriously impacts an athlete's ability to perform, and in some instances can be life-threatening. Hydrating in the days preceding the meet can both help you avoid becoming dehydrated on the day of the meet and can also keep you from over-drinking right before your event. Drinking too much fluid right before an event can cause an uncomfortable feeling in the stomach when you begin to exercise.
While the research has yet to prove definitively that stretching before and after exercise prevents injury and enhances performance, it may help bring blood and oxygen to the muscles when done correctly. Stretch each muscle group on both sides of the body (your coach or trainer can help you learn stretches), hold each for 10 seconds at only the length where you feel the stretch. Stretching too far can injure muscles, so if you have any pain, stop immediately.
3. Prepare by relaxing. The week before an event is a good time to taper down your running distances and pull back on your weight training. "Overtraining" is a phenomenon where athletes push themselves too hard before an event, and then suffer decreased performance as a result. Under-training can yield better results than over-training, so this week before the event is important to let your body rest and heal.
This is also a time to get your mind ready for the competition and to calm yourself so you can do your best on the day of the meet. The week before is not a time to add new exercises or activities, but it is not a time to be sedentary either. Keep moving and doing light practices of your event or events, but keep it lighter than your other training weeks.
4. Plan for the day itself. Pack your bag the night before with all the gear you might need, as well as any emergency items you might require, especially asthma inhalers if that is appropriate for you. Consider bringing a sweatshirt for cold weather, a raincoat, tape, adhesive bandages for rub spots in your shoes or elsewhere, and maybe a cell phone for emergencies if there is a safe place to store it. Prepare your snacks (only things you eat often during exercise), water bottles, sports gels if you use any, and whatever gear your sport requires you to bring along. Also plan your outfit. If the meet does not require uniforms, stay away from cotton clothing as this can soak up sweat and cause you to chill more easily between events and possibly slow you down during your event. You might consider bringing an extra pair of socks in case of rain, and if you have long hair that will need to be tied back, an extra elastic might come in handy.
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