There is no magical race preparation ritual that will lead to an open water win over your competitors. The chance to fine tune your pre-race rituals lies in erg tests, seat racing, scrimmages, and the events leading up to your championship race.
Here are 5 keys to consider when preparing for the big race:
WAKE UPWhen I was racing in the U.S. women’s quad, there were times the lactic acid would almost paralyze me during the race. I needed and wanted more warm-up than my teammates, so after consulting with my coach, I experimented. At the Lucerne World Cup one year, I did an all out 1500 meter piece on the erg about 45 minutes before the semi-final, so I could build up some lactic acid and it wouldn’t be such a shock to my system during the race. The result for me was a more relaxed and confident race. After that, I always did more than my teammates on land to warm-up.
VISUALIZESit down and write out your Plan A, Plan B, and Plan C strategies and then read them aloud, or have your coxswain review them. There is your number one plan, what you fight for, but if it is just not working, then what is your backup plan? That becomes your new plan you fight for. Visualize Plan A and all of its contingencies so every stroke is purposeful, no matter how the race unfolds.
EATIn high school, I never ate breakfast before my cross country ski races, because I felt that if I had any food in my stomach it would make me sick. Not eating was a huge mistake. Over time, I incorporated a little bit more food (a cracker, some yogurt, a bite of banana), so that I trained my body (and mind) to tolerate food. It got to the point where I saw it as a sign of good luck if I burped banana right before a race.
SLEEPIf you can make those 5 keys good habits, then you are well on your way to being prepared to hear: Attention, GO!
Hilary Gehman is an Olympian and former head women's coach at Cornell who is currently an associate at Sparks Consulting. She will be on the keynote panel at SDCC's Crews to College Event.
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