Swimming competitions test swimmers' strength, technique and concentration in a highly competitive environment. If you want to give it your all in a swim race, it is important to make sure you are well rested, but also ready and energized for the start of the race. Doing so requires planning and effort on your part, but it's worth it - being in top shape for the race can mean the difference between a good performance and an excellent one!
Steps
Step 1. Get in the pool and swim, but don't get too tired, and don't go too fast
Get into the tub, lie back and get used to the water. Edge breathing is perfect for this purpose. If you feel the need to go fast, take a short sprint but don't go beyond 80% of your maximum speed, and make sure the intervals ensure some recovery. This will activate blood circulation, you will get used to your stroke rhythm, and you will be rested for the big time. What matters most is "conserving energy" but at the same time keeping the body ready for action.
Step 2. Have a good dinner rich in carbohydrates and proteins the night before the race
Also include vegetable fats (almonds, peanut butter).
Step 3. Go to bed as early as possible, especially if you need to get up early
The night before a race you need to sleep a lot.
Step 4. Have a light breakfast, such as a bowl of cereal and a banana, or an energy bar if the race takes place the same morning
If it takes place in the afternoon, have a hearty breakfast and a light lunch. Eat an hour or two before the event. Bananas, crackers, toast without butter in small quantities are suitable foods. The best foods are pasta, cereals, cat, bread, fruit, and vegetables. In a couple of hours the digestion will have already passed the stomach, so you shouldn't eat in the three hours before the race, otherwise digestion could drain energy at the time of the race. Bananas are perfect because they contain potassium, which makes them more resistant to fatigue. Remember, no sugar !!
Step 5. Rest
If you go to school, don't rush between classes. Take the time to walk and take the stairs. Don't overwork, save yourself for the race.
Step 6. Drink abundantly
Fruit juices and water are the best drinks. Many people believe that Gatorade is a good solution, but it is high in sugar (it can still help). Drink it just five minutes before the competition. Drink abundantly throughout the day and during the event. A lack of fluids would compromise your performance, even before you feel thirsty.
Step 7. Put on your bathing suit before setting off and gather your race gear
Don't put on your swimsuit until you've warmed up and dried. Make sure you have water and something healthy to eat. If you have to swim for both the heats and the finals, you will also need five towels; however you can hang them to dry if you want to save space in your bag.
Step 8. Put on sunscreen if you are outdoors
Remember, it takes 30 minutes for absorption. You don't want a goggle-shaped tan!
Step 9. Listen to music that energizes you
Plug your headphones into your player and listen to your favorite songs. Dance if you feel the need, but don't get too tired.
Step 10. View your race
Sit in a quiet spot, and visualize the race from the moment you are on the block to the moment you touch the pool wall. View the exact time you want to see on the scoreboard. It will help you keep a positive attitude. Depending on what kind of person you are, you may need to charge yourself. Do a 30-second hyper-intensive workout of push-ups, jumps in place, or anything that gets you "in gear," 10 minutes before the competition.
Advice
- Remember to always bring your goggles and headphones with you, and check the scoreboard to get ready for your race.
- Never think about losing. It will make you go slower.
- Before the competition you should always stretch; do it 20 minutes at home, waving your arms, and straightening your quads, especially for those who swim breaststroke.
- Keep your body temperature high when you're not swimming. Put on your favorite tracksuit.
- It is a good idea to keep your feet elevated for about an hour when you rest. Lie on your back and stand in the chair. Breathe out slowly and deeply. This is a good time for visualization of competition strategies and relaxation exercises.
- Don't get too nervous. It could affect your performance.
- Relax, don't stress, and have fun, competitions are an opportunity to make friends and meet new people.
- Don't get too tired the day before the race.
- Write down the days of the races so you don't forget them.
- Get to the competition early to avoid tension.
Warnings
- Never drink energy drinks or fizzy drinks on race day, you will only eliminate electrolytes and stress your muscles.
- Do not eat too much. You may have slept little but don't be tempted by the idea of filling up on carbohydrates to regain lost energy. Stick to a 3,000-calorie diet in the days leading up to the race, and eat especially after swimming, especially protein-rich foods. Eating too much before a race would weigh you down, that's for sure.
- Don't eat too much sugar - artificial energy won't make you faster in the water.
- Race day relax your mind, pay no attention to what's around you, just close your eyes and relax.
