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COMPETITION COMPETITION PREPARATION PREPARATION An athlete faces many challenges An athlete faces many challenges in the weeks leading into in the weeks leading into competition. It is crucial that competition. It is crucial that they are adequately prepared; they are adequately prepared; physically, mentally, physically, mentally, nutritionally nutritionally and and are able to are able to recover appropriately. This recover appropriately. This will ensure that they are able will ensure that they are able to perform at their best and to perform at their best and avoid injury or illness during avoid injury or illness during
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Page 1: Competition preparation

COMPETITION COMPETITION PREPARATIONPREPARATION

An athlete faces many challenges in the An athlete faces many challenges in the weeks leading into competition. It is crucial weeks leading into competition. It is crucial

that they are adequately prepared; that they are adequately prepared; physically, mentally, nutritionally physically, mentally, nutritionally andand are are able to recover appropriately. This will able to recover appropriately. This will

ensure that they are able to perform at their ensure that they are able to perform at their best and avoid injury or illness during high best and avoid injury or illness during high

stress times.stress times.

Page 2: Competition preparation

‘‘Training’ is preparing the body to tolerate Training’ is preparing the body to tolerate changes that occur during exercise and prevent changes that occur during exercise and prevent

premature fatigue. premature fatigue. The body likes to maintain consistency The body likes to maintain consistency

(homeostasis) (homeostasis) If homeostasis is disrupted or challenged by If homeostasis is disrupted or challenged by

exercise, they modify or improve themselves so exercise, they modify or improve themselves so that they will not be disrupted as much the next that they will not be disrupted as much the next time exercise is performed. (called adaptation). time exercise is performed. (called adaptation).

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Additional stress can be placed on athletes Additional stress can be placed on athletes because of different travel and environmental because of different travel and environmental

conditions at the destinationconditions at the destination

JET LAGJET LAG Normal rhythm of sleep and wake can be affected by crossing time Normal rhythm of sleep and wake can be affected by crossing time

zoneszones Plan your trip for many shorter legs – once adjusted, move onPlan your trip for many shorter legs – once adjusted, move on Drink plenty of water and avoid alcohol (dehydration due to air cond)Drink plenty of water and avoid alcohol (dehydration due to air cond) Before leaving adjust sleep wake patterns to your destinationBefore leaving adjust sleep wake patterns to your destination Plan to arrive in the morning and stay awake for the rest of the dayPlan to arrive in the morning and stay awake for the rest of the day Expose yourself to sunlightExpose yourself to sunlight Exercise lightly for the first few daysExercise lightly for the first few days

POLLUTIONPOLLUTION

Page 4: Competition preparation

ALTITUDEALTITUDE

AltitudeAltitude reduced oxygen concentration (some reduced oxygen concentration (some

events are enhanced due to reduced air events are enhanced due to reduced air resistance)resistance)

Advantages of training at altitude are the Advantages of training at altitude are the elevation of enzymes in the aerobic elevation of enzymes in the aerobic system (these are quickly lost once system (these are quickly lost once returned to sea levelreturned to sea level

Disadvantages of training at altitude are Disadvantages of training at altitude are some athletes suffer from altitude some athletes suffer from altitude sickness – reducing training and some sickness – reducing training and some athletes do not adjust well and are unable athletes do not adjust well and are unable to train effectivelyto train effectively

Page 5: Competition preparation

HEAT AND HUMIDITYHEAT AND HUMIDITY Training increases body temperature – to continue exercise you Training increases body temperature – to continue exercise you

need to lose heat, which we do by sweating (as it cools the skin need to lose heat, which we do by sweating (as it cools the skin and then the blood). In high temperature body temperature rises and then the blood). In high temperature body temperature rises quickly and humidity prevents sweating because of air moisturequickly and humidity prevents sweating because of air moisture Staying cool involvesStaying cool involves

Wear little clothing (increase surface area for evaporation)Wear little clothing (increase surface area for evaporation)Wear light colored clothing (reflects heat)Wear light colored clothing (reflects heat)Drink plenty of fluid (weigh to make sure)Drink plenty of fluid (weigh to make sure)Exercise at cooler parts of the dayExercise at cooler parts of the dayReduce duration and intensity of sessionsReduce duration and intensity of sessionsIf conditions are dangerous cancel eventsIf conditions are dangerous cancel eventsCooling vests introduced by the AIS have been helpfulCooling vests introduced by the AIS have been helpful

Page 6: Competition preparation

COOL AND COLD COOL AND COLD CONDITIONSCONDITIONS

Cold weather can cause cooling muscles, Cold weather can cause cooling muscles, exposure and frostbiteexposure and frostbite To prevent cold illnessesTo prevent cold illnesses

Dress in layers to prevent heat loss and trap Dress in layers to prevent heat loss and trap heat – layers can be added or removedheat – layers can be added or removed

Drawstrings allow clothes to be tightened or Drawstrings allow clothes to be tightened or loosenedloosened

Have warm, dry clothes available for breaks Have warm, dry clothes available for breaks and afterand after

Wear insulating materialsWear insulating materials Waterproof clothing should be worn if Waterproof clothing should be worn if

raining or snowingraining or snowing Head, face and neck should be covered to Head, face and neck should be covered to

reduce heat lossreduce heat loss Avoid cold water over long periods of timeAvoid cold water over long periods of time Young children, babies and elderly are Young children, babies and elderly are

more susceptible to coldmore susceptible to cold

Page 7: Competition preparation

MENTAL PREPERATION – Getting started MENTAL PREPERATION – Getting started and staying motivatedand staying motivated

1.1. Think about what you want to get out of your sportThink about what you want to get out of your sport2.2. Focus on what you want to achieveFocus on what you want to achieve3.3. Set realistic challengesSet realistic challenges4.4. Set goals that measure how well you did not who you Set goals that measure how well you did not who you

beatbeat5.5. Set positive goals that tell you what to do not what not Set positive goals that tell you what to do not what not

to doto do6.6. Set target dates to achieve goalsSet target dates to achieve goals7.7. Identify a strategy to achieve goalsIdentify a strategy to achieve goals8.8. Record your goals and make a commitment to themRecord your goals and make a commitment to them9.9. Evaluate your goalsEvaluate your goals10.10. Have other help you achieve your goalsHave other help you achieve your goals11.11. Keep your goals flexibleKeep your goals flexible

Page 8: Competition preparation

COMPETING AT YOUR BESTCOMPETING AT YOUR BESTArousal controlArousal control

The mind and body are two parts of a whole that The mind and body are two parts of a whole that affect each other. When athletes compete well affect each other. When athletes compete well they are confident, challenged and excited. When they are confident, challenged and excited. When feeling challenged the brain releases a chemical feeling challenged the brain releases a chemical that makes you feel nervous – these nerves are that makes you feel nervous – these nerves are good and improve performance. Worrying good and improve performance. Worrying thoughts increase these chemicals, heart rate and thoughts increase these chemicals, heart rate and perspiration affecting concentration and tightening perspiration affecting concentration and tightening muscles – resulting in poor performancemuscles – resulting in poor performance

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Arousal continuedArousal continued

Drifting thoughts can occur, strategies Drifting thoughts can occur, strategies for ‘catching them’ for ‘catching them’

Having too little excitement and Having too little excitement and chemicals can also affect performance chemicals can also affect performance by feeling lethargic e.g. tough team vs. by feeling lethargic e.g. tough team vs. weak team.weak team.

Page 10: Competition preparation

Preparing for competitionPreparing for competition Many believe that sitting alone and focusing on their Many believe that sitting alone and focusing on their

sport is beneficial – this is only so if the thoughts are sport is beneficial – this is only so if the thoughts are constructive and confident, some athletes need to be constructive and confident, some athletes need to be chatty to keep away from the negative thoughtschatty to keep away from the negative thoughts

Switching off is important – it takes time away from your Switching off is important – it takes time away from your sport, relaxes and refreshes you and decreases wasting sport, relaxes and refreshes you and decreases wasting energy on being anxiousenergy on being anxious

Switching on is good preparation – like studying for an Switching on is good preparation – like studying for an exam rather than just retaining what you learnt in class. exam rather than just retaining what you learnt in class. Scattered thoughts sometimes distract to the point of Scattered thoughts sometimes distract to the point of failing to adequately preparefailing to adequately prepare

Page 11: Competition preparation

PREPARING FOR PROBLEMS AND PREPARING FOR PROBLEMS AND CHALLENGESCHALLENGES

Problems that could arise:Problems that could arise: In the training environmentIn the training environment When traveling with a teamWhen traveling with a team New members coming into a teamNew members coming into a team Little court timeLittle court time Change of coachChange of coach Playing a ‘stronger’ teamPlaying a ‘stronger’ team Playing a ‘weaker’ teamPlaying a ‘weaker’ team In a foreign environmentIn a foreign environment

What problems could ariseWhat problems could arise Making bad decisionsMaking bad decisions A good responseA good response Best optionsBest options

Sport is not life – maintain a balanceSport is not life – maintain a balance

Page 12: Competition preparation

CONCENTRATIONCONCENTRATION Thinking too much can clutter the mind and burn Thinking too much can clutter the mind and burn

energy stressingenergy stressing Good concentration is keeping it simple but not so Good concentration is keeping it simple but not so

simple it becomes too narrowsimple it becomes too narrow You can only take in so much information so focus You can only take in so much information so focus

on what is happening not the mistake you just madeon what is happening not the mistake you just made Shift your focus at the right times from single focus Shift your focus at the right times from single focus

to the big pictureto the big picture Concentration need not be at top speed – take time Concentration need not be at top speed – take time

to watch and observeto watch and observe

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MENTAL IMAGERYMENTAL IMAGERYMental imagery is visualising successMental imagery is visualising success

It helps by forming a competition plan – game It helps by forming a competition plan – game strategy and by sending messages to the muscles strategy and by sending messages to the muscles involved in the movement, which reinforces nerve involved in the movement, which reinforces nerve pathways and can speed up development of pathways and can speed up development of motor pathwaysmotor pathways

It can be negative by sending the wrong message It can be negative by sending the wrong message to your muscles (reinforcing bad technique) by to your muscles (reinforcing bad technique) by stressing and tightening if you have seen yourself stressing and tightening if you have seen yourself perform badly and may reduce confidence perform badly and may reduce confidence (altering strategy)(altering strategy)

Page 14: Competition preparation

FLUID PREPARATION –FLUID PREPARATION – Most athletes do not properly replace fluid loss during Most athletes do not properly replace fluid loss during

exercise – causing dehydration and negative performanceexercise – causing dehydration and negative performance

Do not rely on thirst as an indicatorDo not rely on thirst as an indicator Monitor your urineMonitor your urine Have drinks readily accessibleHave drinks readily accessible Avoid drinking caffeine and alcohol – diureticAvoid drinking caffeine and alcohol – diuretic Develop good drinking practice (150 – 250 mls / Develop good drinking practice (150 – 250 mls /

15 minutes of exercise)15 minutes of exercise) Increase pre exercise drinking in hot conditionsIncrease pre exercise drinking in hot conditions Weigh yourself before and after exercise (1 kg = Weigh yourself before and after exercise (1 kg =

1 l fluid)1 l fluid) Water is suitable for <90 minute eventsWater is suitable for <90 minute events Drink breaks should be scheduled every 15 Drink breaks should be scheduled every 15

minutesminutes Sports drinks – consider: what you like, cost, Sports drinks – consider: what you like, cost,

concentration, salt content, acidity for tooth concentration, salt content, acidity for tooth decaydecay

Page 15: Competition preparation

THE PRE EVENT MEALTHE PRE EVENT MEAL

On Competition day the pre-event meal needs to On Competition day the pre-event meal needs to top up glycogen stores and fluid. Try:top up glycogen stores and fluid. Try: Larger more substantial meals (cereal, low fat milk, Larger more substantial meals (cereal, low fat milk,

juice) should be consumed 3 – 4 hours prior to juice) should be consumed 3 – 4 hours prior to competitioncompetition

Smaller snacks (sports bars and sports drinks) can be Smaller snacks (sports bars and sports drinks) can be consumed 1 – 2 hours priorconsumed 1 – 2 hours prior

Meals and snacks should be high in carbohydrates Meals and snacks should be high in carbohydrates and low in fatand low in fat

Eat food that you are comfortable with – now is not a Eat food that you are comfortable with – now is not a good time to try new foodsgood time to try new foods

If unable to eat solids, try liquid supplementsIf unable to eat solids, try liquid supplements

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SUGGESTED PRE-EVENT SUGGESTED PRE-EVENT MEALSMEALS

Breakfast cereal with skim milk and Breakfast cereal with skim milk and fruitfruit

Toast with baked beans or spaghettiToast with baked beans or spaghetti Pancakes with syrup and juice or Pancakes with syrup and juice or

sports drinksports drink Liquid mealsLiquid meals Low fat yogurt, custard or creamed Low fat yogurt, custard or creamed

rice with fruit rice with fruit Banana sandwiches or rollsBanana sandwiches or rolls Mini pizzas (on pocket bread) pr Mini pizzas (on pocket bread) pr

pasta with tomato based sauce – for pasta with tomato based sauce – for afternoon snacks when preparing for afternoon snacks when preparing for evening gamesevening games

Page 17: Competition preparation

REPLACING FUEL AND FLUID REPLACING FUEL AND FLUID DURING EXERCISEDURING EXERCISE

Fuel is not required during exercise of Fuel is not required during exercise of an hour or less in durationan hour or less in duration

If CHO are required aim for 0.8 – 1.0 g / If CHO are required aim for 0.8 – 1.0 g / kg of body weight and 750 – 100 ml / kg of body weight and 750 – 100 ml / hour of exercisehour of exercise

Use sports drinks or combinationsUse sports drinks or combinations Be familiar with the food and practice Be familiar with the food and practice

eating in events beforehandeating in events beforehand Find something easily digestible and Find something easily digestible and

compactcompact

Page 18: Competition preparation

RECOVERY FOLLOWING RECOVERY FOLLOWING EXERCISEEXERCISE Consume CHO food or fluid within 20 Consume CHO food or fluid within 20 minutes of exercise and continue (50 – 60 minutes of exercise and continue (50 – 60 g) every 2 hours until the next mealg) every 2 hours until the next meal

Refined CHO rather than fat CHO are bestRefined CHO rather than fat CHO are best High CHO supplements are good if the High CHO supplements are good if the

athlete is too tired or has media athlete is too tired or has media commitmentscommitments

Sports drinks and supplements are suitable Sports drinks and supplements are suitable if the athlete has difficulty eatingif the athlete has difficulty eating

Protein can speed up the recovery process Protein can speed up the recovery process especially in injured athletesespecially in injured athletes

Drink fluids until urine is copious and clearDrink fluids until urine is copious and clear Alcohol should be avoided as it delays Alcohol should be avoided as it delays

recoveryrecovery

Page 19: Competition preparation

TIPS FOR ATHLETES ON THE MOVETIPS FOR ATHLETES ON THE MOVE – – Poor planning results in poor performance - PREPAREPoor planning results in poor performance - PREPARE Pack a small supply of convenient foods that may not be Pack a small supply of convenient foods that may not be

available overseasavailable overseas Organise meals in advanceOrganise meals in advance Organise ‘Athlete meals’ on planes and take your own water Organise ‘Athlete meals’ on planes and take your own water

bottlebottle Do not rely on petrol shop foodDo not rely on petrol shop food Avoid alcohol (particularly on air-conditioned modes of Avoid alcohol (particularly on air-conditioned modes of

transport)transport) Be prepared to try different CHO foods overseasBe prepared to try different CHO foods overseas At exotic locations drink bottled waterAt exotic locations drink bottled water ‘‘Travellers trot’ is common – maintain water intake, avoid milk Travellers trot’ is common – maintain water intake, avoid milk

and cheese and gradually introduce food as symptoms settleand cheese and gradually introduce food as symptoms settle OTHER FORMS OF RECOVERY ARE ESSENTIALOTHER FORMS OF RECOVERY ARE ESSENTIAL

Page 20: Competition preparation

COPING WITH INJURY / COPING WITH INJURY / ILLNESSILLNESS

Consistent performance, increased demands Consistent performance, increased demands and fatigue can increase the chances of injury / and fatigue can increase the chances of injury / illnessillness

Page 21: Competition preparation

BLISTERSBLISTERS

Blisters can be a problem and can prevent the Blisters can be a problem and can prevent the athlete from performing. athlete from performing.

Prevent blisters by applying protective covering to Prevent blisters by applying protective covering to prone areas, wear correctly fitting equipment, prone areas, wear correctly fitting equipment, toughen the area by alcohol or methylated spirits, toughen the area by alcohol or methylated spirits, stop friction by applying Vaseline, rub Vaseline on stop friction by applying Vaseline, rub Vaseline on equipment to soften it, wear correctly fitting socks or equipment to soften it, wear correctly fitting socks or two pairstwo pairs

The main points for treatment are: pierce the blister The main points for treatment are: pierce the blister to relieve pressure, apply a protective dressing, soak to relieve pressure, apply a protective dressing, soak the area in warm salty water, apply ice to reduce the area in warm salty water, apply ice to reduce swelling, be extremely careful of infectionswelling, be extremely careful of infection

Page 22: Competition preparation

TINEATINEA

Is a fungal infection affecting feet, groin, Is a fungal infection affecting feet, groin, underarms and between toes – it may be underarms and between toes – it may be inflamed, raw, peeling, itchy and stinginginflamed, raw, peeling, itchy and stinging

PREVENT SPREAD TO OTHERS – do not PREVENT SPREAD TO OTHERS – do not share towels, shirts, shoes, socks or clothing share towels, shirts, shoes, socks or clothing and wear thongs while in the showerand wear thongs while in the shower

MANAGEMENT – dry toes carefully, wear open MANAGEMENT – dry toes carefully, wear open footwear, frequently change socks, antifungal footwear, frequently change socks, antifungal powders are available, refer to doctor if extremepowders are available, refer to doctor if extreme

Page 23: Competition preparation

ASTHMAASTHMA

Be fully preparedBe fully preparedEnsure you have appropriate medicationEnsure you have appropriate medicationEnsure coaching staff are aware of your Ensure coaching staff are aware of your

condition and of signs of attackscondition and of signs of attacks