Mark and I had a discussion yesterday about preparation for the Fittest of the Sierra event tomorrow. The discussion was mainly about food and what should a competitor eat and when. We both have the same thoughts on the matter, you should change nothing but timing is probably the important thing. Everyone has their own "rituals", what they can and cannot eat before a workout etc. Today Mark forwarded me this article from CrossFit Impulse about game day preparation. Although I have never competed in CrossFit competitions, I have done a fair amount of waterski racing and a little motocross racing. From my perspective the following is dead on:
Finally, what should you do on game day? The best advice I
received, and that I shall give again, is to not change a thing that you aren’t
required to change. Eat what you always eat (assuming you follow a solid
Paleo/Zone plan). Wear the shoes and clothes you always wear for WODs. If you
always tape your wrists/knees then tape your wrists/knees. If you’ve never
taped your wrists/knees, then now is not the day to start. Game day is not the
day to begin anything new or try a new method. Do you use the hook grip? Keep
using it. Never used the hook grip? Today isn’t the day to learn. If you follow
a solid training/nutrition/rest plan then all you need to do to ensure your
best performance is keep following that plan.
On game day I pack the same food I pack every week day for my meals. However, I
have found that breaking the meals into smaller divisions is beneficial to
accommodate the different schedule of the competition. I have also found that
eating larger portions after WODs (as soon as practical after initial recovery)
works well for keeping me nourished and repaired, but not leaving my stomach
full when the next WOD rolls around. Hydration is also critical. Ensure you
hydrate adequately in the day or two prior to the competition, and sip water
continuously throughout the competition. You should have to urinate a lot
during the competition. I generally make a pit stop about 20-30 minutes before
my heat to ensure I don’t get the urge during the WOD. This also reduces my
body weight by a few ounces. Sorry, I can’t help it. I’m an engineer.
Finally, don’t freak out. I know that’s easy to say and difficult to do, but
seriously, what is there to worry about? As I said earlier, your level of
performance is pretty much a given on the day of the competition. You can’t
magically do something just a little different and become 20% stronger or
faster, so relax. When I’m about to launch into a WOD I’m thinking, “It’s just
another workout. Just do it like you’ve done all the others.” Important things
make you nervous. They should, and they always will. You can’t avoid being
nervous, but you can avoid completely flipping out and degrading your
performance. You also can’t affect anyone else’s performance, so just give it
everything you’ve got and see where the numbers fall. In sum: prepare, relax,
perform. Do everything necessary to ensure you perform at your peak, but on
game day it’s too late to worry about where your peak falls among the competition.
Have fun, eliminate regrets, and then celebrate–regardless of where you finish.
Again, good luck to those representing CFCV and most importantly themselves and it would be uber cool to come support them if you can.