118 MUSCLE & FITNESS/JULY 2019
SPORTS & PERFORMANCEGOT A SPORTING EVENT OR COMPETITION COMING UP?
TRY THIS ON THE DAY OF THE EVENT!
1) Take a morning walk or low intensity activity to increase perception of alertness and visualise the day’s events.
2) Think nutrition, hydration and whether it’s time for a nap.
3) Warm up with progressive exposure to the same intensity of exercise but limiting oxidative stress (low volume),
visualise... BELIEVE!
4) Ensure you stay hydrated and drink 150% of lost fluid if you’ve already competed (1l=1kg)
5) Compete!
6) Take a recovery drink straight away and find somewhere to cool down.- Ideally containing protein source and 1-1.5g/ per kg body weight/ per hour
of exercise performed of sugary carbs. - Milk will work if preferred beverage not available and don’t forget the beetroot and cherries!
- Put your earphones in and perform a physical cooldown for 10 minutes- drink fluids.
- The cooldown should consist of similar exercise activity at lower levels of intensity, bringing the heart rate down and
flushing muscles. Dynamic mobility is very helpful. - Debrief with your coach in a quiet, “safe” environment.
- Keep OFF your feet and improve blood flow with therapy, ice baths, nutrition/ hydration.
- Sleep in compression garments and commence sleep strategies (your method of getting to sleep).
- The next morning, walk or perform a low intensity activity to increase perception of alertness.
- Repeat and win!
NB: Athletes who cramp on the day of competition are not on top of things; i.e. their training has not been replicating the
level of competition intensity!
AIM TO TRAIN HARDER THAN YOU COMPETE!
Jason Beaumont, Clinical Director, Regeneration Physiotherapy Ltd
http://www.regenerationphysiotherapy.comPSYCHOLOGY OF
RECOVERY
Personally, I believe this is the biggest
breakthrough we are seeing in elite
sport today: sport psychology.
Intense competition, increased
physical and mental stress and
reduction in glycogen “fuel” for the
brain can lead us to make poor
decisions and lose focus as competition
progresses. Our brain effectively has
fewer resources to deal with the strong
emotions of success and failure and this
can be exhausting and detrimental to
success.
It’s important for the athlete and
their support team to take note of the
following points especially during
a competition:- Make the athlete feel safe straight after
the event
- Listen to music and let them navigate
the space. Sit where you like, find a
quiet spot, perform cooldowns and get
hydrated (no technical info or media) - Emotionally be with the “right people”,
only those who add value should be
around at this point- Normalise the perception of threat
- Once calm and secure debrief
effectively - Focus on controlling the
controllables - Let go of the struggle to control
unwanted thoughts and feelings
- Make decisions based on your values
- don’t react emotionally
- Try mindfulness: learn how to let go
and be in the moment.