Following on from where we left off in the previous article, here are a couple more tips to ensure you have a successful and fun day competing.
In the days leading up to the competition you will want to increase you consumption of complex carbs to ensure your glycogen stores are maxed out. These include foods like Kumara, potatoes, pumpkin or other starchy vegetables. Try to avoid fruit as only a limited amount of fructose can be stored in your glycogen stores. Prep any food you might want during the competition ahead of time. This may include cooking some chicken breasts or Kumara to eat between workouts. Post WOD shakes are a quick and easy way to replenish carbs and protein to your body. Try to aim for a 2:1 ratio of carbs to protein mixture. Also ensure you have some simple carbs for after workouts such as, white rice, potatoes or coconut water. Do not do anything new! It is not the right time to try anything new with your nutrition, right before a competition!
In the days leading up to a competition reduce your volume and intensity. The two days before, should only include some light barbell work or a short WOD, just enough to elevate your heart rate and get your body moving. This is the time to make sleep a priority. This will ensure you are properly rested and feeling mentally ready to take on the challenge of competing.
Finally, remember competing is meant to be fun! Make it enjoyable for yourself. Don’t compare yourself to others’ performance, as it steals the joy and accomplishment of your own performance. Also remember someone else’s success is not your FAILURE!