All year to train … for this! What happened? We advance the top 10 mistakes made by athletes that can compromise performance and results. To err is human. But little athletic in competition.
1) Unveil equipment
One of the golden rules is applicable to all modalities is not to try new equipment during a race or competition. And who says tennis, says bicycle, swimming goggles, among others. New sneakers can cause blisters on the feet and discomfort during the test, swimming goggles can let in lots of water, tight breeches can cause injuries to the groin, etc. On competition day you already know, do not invent! Stay true to the equipment you know and give you security.
2) Supplements your body does not know
Once again, the novelty is dispensed with. On the eve of competition do not put the supplements to the test, do not go untucking them and you have an unpleasant surprise. It is best to leave it for later and keep only the products that you are accustomed to and that you know to work.
3) Pre-fatigue eve training
Training of very high intensity on the day before the race can increase muscle acidity, which can naturally decrease the performance of the athlete who starts the race in a state of pre-fatigue.
4) The myth of sex
Sexual intercourse the night before the test – yes or no? Let’s see, sexual activity should also be considered a physical activity. It makes this activity a maintenance training, not intense. The answer is, therefore, yes, you can have sex before the competition . Provided with the usual rule: account, weight and measure.
5) Early rest
In order to rest in order to get the most out of the race, many athletes go to bed too early compared to a normal day. If it is your case, you will recognize these symptoms: difficulty in falling asleep, small nervous to give signs of life, which becomes a vicious cycle that ends with large discharges of cortisol, hormone related to increased stress that, in turn, decreases the glycogen reserves , which are very important as an energy source during the test .
6) No weight or measure
There are ways in which weight is quite important. It is common for athletes to want to achieve a weight they call ideal (minimum or maximum) on the eve of competition. When the goal is to achieve a lower weight, there may be a decrease in the nutritional intake and energy reserves of glycogen during the race, thus compromising the athlete’s performance.
7) Bad heating
High competition athletes always warm up before the race starts. It is critical not only to avoid injury to stimulate the cardiovascular system and prepare muscles and joints for the beginning of the competition. However, it must be remembered that good heating depends on factors other than the technical ones: heating in the sun, under high temperatures, can increase body temperature excessively. On the other hand, when in cold climates, warm up with little clothes harms the bloodstream.
8) More food options
Attention to foods that, before the test, can cause gastrointestinal disorders such as diarrhea and difficulty in digestion. It’s a bad time to be a good fork and try food that your body is not used to and you do not know how it reacts. Fibers: Athletes should avoid eating in large quantities the day before the race and on the day itself. For the last two pre-test meals, they should be rich in carbohydrates and low in fat and protein to prevent any digestion problems.
In the days prior to the race, there should be a concern for hydration on the part of the athlete, including on the day of the race. In very hot and humid climates it is advisable to drink an isotonic drink in moderate amounts, even in the moments before the test. During the test itself, the rule of good sense is to consume water / isotonic drink long before the first signs associated with dehydration such as thirst appear. It is indicated to do it spaced and regularly, every 10 or 15 minutes.
You can check in the following article how to get and keep the correct hydration for sportsmen and women .
10) Course: lack of knowledge
It applies to those modes that require prior knowledge of the course, not only at distance and orientation, but also at altimetry (altitudes measurement). Most of the time, ignorance of the course causes the athlete to attack at the wrong time and wear out too soon. Knowing the course is also very important so that the athlete can control their pace throughout the race. The great athletes mentally visualize the route and the crucial moments even before the race.