One Day Before Competition

The day before competition should be characterized by plenty of rest (both physical and mental) and relaxation. Athletes and coaches should be restrained from running through multiple full routines, a full-speed run, or a full “game intensity” practice. Walking parts of the course, getting familiar with the competition venue, or watching films of your opponents are OK activities but only if you know they won't make you anxious and unable to relax. Sport psychologists I have worked with have indicated it's probably better to watch films of your own successful competitions rather than to watch films of what your opponent might do. By 1 day before competition, you should have already been briefed about who you've competing against and what strategy to follow.

This is almost your last chance to make certain your glycogen stores are at peak values, and you should maintain a steady fluid intake to ensure optimal hydration going into the next day's activities. The carbohydrates you consume should be high in starch and relatively low in fiber. Pasta, bread, rice, and fruits (without seeds or skins) are excellent choices. Vegetables and legumes tend to have lots of fiber but may produce gas (causing you to become uncomfortable and bloated). Vegetables in the cabbage family (cabbage, brussels sprouts, kohlrabi) are particularly notorious for their gas-creating capabilities.

Sample Exercise and Eating Schedule for Competition-Minus-1-Days