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Here is some useful advise on the “Should and Should Nots” to help you in your preparation for competition. It was prepared by the fitness advisor from the Knox Athletic Club, Neale Trollope, and is well worth a read.

Preperation for Competition

The following is not meant to be a “Party Pooper”, exercise but just some simple tips to make sure you are able to perform to the best of your “Physical Potential” each day of a competition.  For some, if not all of you, this is going to be a significant adjustment to what you have been used to in terms of preparing to compete.

However, we want to make sure we have fun as well.  To perform at your best is all about choices.  If you choose not to do the following things, that is your choice and your result will be about whatever choices you make.  The program looks at:

• Pre-Competition - BEFORE
• Competition - DURING
• Post Competition - AFTER    

Pre-Competition

 We should commence preparing at least 2 days out and the key areas you need to observe is: 

• Hydrating: drinking at least 2 Litres of water per day
• Diet:  Carbohydrates- Breads, Rice, Pasta, Cereals, Baked Beans, Potatoes, Oven baked Fruit Bars, Rice Crackers etc
• Sleep: you must ensure you are getting 8-10 hours sleep

 Avoid fatty foods, McDonalds, Fish & Chips, Junk Food, Chocolate etc

Competition Day

The day of the competition, the following should be thought about. Depending what time you compete, depends on what time you wake up. You need to give your body sufficient time to get going. If we are competing at 9:30am, we would want to get up by 7:00am at the latest. 

• Hydrating:  Drinking water from the time you get out of bed.  Need to consume at least 1 litre of water prior to competing
• Food: Breakfast is an individual thing. Some people can’t eat prior to competition due to nerves.  Sustagen Gold is a good way of gaining carbohydrates.  If you can eat, crumpets, toast or English Muffins are a good choice with fruit spread or honey.
• No lollies prior to competition
• Warm up is crucial to get the body going. Start off with a show jog for 5 mins, then stretch, then another 5-10 minute jog/run to complete your warm up gradually increasing the intensity.

Post Competition/Event

• Now you can have “Some” lollies eg: jelly babies, snakes etc.  No chocolate and not too many lollies.
• Ensure you warm down with very light jogging for a minimum 5-10 mins after your event
• Then stretch
• Then rest between events

Follow the same process from the start if you have another event. Start warming up 20 minutes prior to your event to ensure you get your body going.

During the day’s competition:

• No Hot Chips
• No Hot Dogs, Sausages etc
• No Pies, Pasties or Sausage Rolls
• No Donuts
• Avoid Fatty Foods

Once you have finished competiting for the day…..”Go For It”

 BUT IF THERE IS ONE THING YOU MUST ALWAYS DO…..DRINK WATER!!