Preparation
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
- 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
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.