PRE-COMPETITION EVENT STRATEGY
Removing the unknown or any uncertainty will increase confidence, improve ability to focus and develop self-control. Consequently this will reduce nervousness and anxiety. By preparing a routine or set of procedures and processes, you can plan and effectively prepare for an optimal performance by eliminating unnecessary risks.
Prior to entering events at the competition, consider the time lag between when the warm-up will finish and the time of your main event. You may wish to consider selecting a prior event or if there is a swim-down facility available, a secondary warm-up.
Plan – routine undertaken on competition day
- Approx timings
- Coping Strategy
Before the start of a race
- Marshalling room
Consider all of the steps that you will take on race day. Everyone is unique and individual so identify what works for you.
- Warm-up including kick, sprints, dives, pacing
- Relax/listen to music
- Chat to coach
- Check equipment e.g. inhaler, goggles, juice bottle
- Whether to talk to others/ be alone
- Who those people should be
- Fluid intake
- What and when to eat/ energy levels/ sufficient fuel
- How and when to rest
- How and when to do light activity
- Focus on racing (having a race plan)
- Awareness of time of events, 2nd warm up, pre-main event swim
- Travel to competition – what mode of transport?
Phase 1 – Time between awakening and arrival at competition venue
Consider all of the steps you take from waking up, to arriving at the competition venue. Estimate the length of time it takes you to do each step. Add or remove steps to suit your routine. Find out when the competition starts, when you are to arrive at the venue and set your alarm accordingly.
- Pack food/make up juice
- Check bag (packed bag night before!)
- Leave at
- Journey time
Sum the times allocated to each step. Does this coincide with the length of time you have allowed yourself? Have you allowed any contingency time e.g. traffic, frost on the car, etc.?
Phase 2 – Time between arriving at competition venue to time of race
Consider all of the steps you take from arriving at the competition venue, till the time of your swim. Estimate the length of time it takes you to do each step.
- Get changed/bathroom
- Think about race/chat to coach
- Change in to racing costume
Sum the times allocated to each step. Does this coincide with the length of time you have allowed yourself? Have you allowed any contingency time e.g. changes to timings in programme of events