The more I practice, the luckier I get
Energyinxs owner Chantal Brodrick.
Seven weeks. As we dive into single figures in the countdown to the AdNews Challenge, it's time to talk specifics about preparing for race day.
If you don’t already have a training schedule, get one this week. You should now be exercising four to five days a week (active seven days) and doing race-specific training two to three times per week. The next seven weeks is your chance to practice, practice, practice! Remember, you are not just competing for you, you are doing it for your team. Make sure you’re the one who has trained for the win, not the one crossing your fingers hoping for a Steven Bradbury gold.
When it comes to performing at your best, it isn’t just about training. How you fuel your body is equally as important (not just the night before the race) but in the weeks and months leading up to it. How's your diet? If you’re not already eating clean, NOW is the time to ditch the C.R.A.P (Caffeine, Refined Sugars, Alcohol and Processed Foods). Feed your body with nutritious foods, whole grains, fresh fruit and vegetables, lean meats and plenty of water. Did you know that it often takes your body six weeks to start feeling and seeing the benefits of a change of diet and exercise? Don’t leave it another week – start today.
I always find it’s always useful to tackle sporting projects as you might corporate ones – with a ‘to do’ list. So here’s my top 10 things to do over the next seven weeks:
1. Train wearing the right gear.
Comfortable and breathable clothing are essentials for training and race day. Runners and cyclists should be checking out options in compression clothing, especially if training early morning or late evening.
2. Train wearing the right shoes.
Make sure they are comfortable and supportive. Train in the shoes you will wear on the day. Don’t wear a new pair of shoes on race day!
3. Nourish and hydrate your body.
To avoid dehydration, reduce or eliminate alcohol and caffeine over the next seven weeks. Increase water to around two to three litres per day.
4. Slip, slop, slap.
You are competing outdoors so you should also be training outdoors. Protect your skin and eyes with sunnies, sunscreen and a hat.
One of the most underrated and underdone parts of training. Stretching after training promotes muscle recovery after a workout and studies have shown that performing stretches can reduce the risk of injury and soreness. Important: Don’t stretch before your workout! Warm up before, stretch after.
6. Train frequently.
One day a week won’t cut it! Neither will leaving your training until the fortnight before the race, then going hell for leather for the last two weeks! You should NOW be exercising four to five days per week and doing race specific training two to three times per week.
7. Set yourself goals to improve time.
Tracking your progress is an essential part of improving your performance and increasing your race pace.
8. Track your progress weekly.
Keep a schedule over the next six weeks. At the end of each week, record your number of training sessions, length of sessions and fastest time to complete race distance.
9. Keep a food diary.
It's confronting, but it works. Keeping a food diary over the next seven weeks will keep you accountable. It will make you more conscious about what you consume and it might just make you think twice about the Friday night pizza and beers.
10. Practice outdoors.
Running on a treadmill, swimming in a pool, riding on a stationary bike or rowing on a machine is great practice – but none of these will compare to the real thing. So as often as possible over the next few weeks, get yourself outdoors and practice in the elements. It will give you a better feel for what to expect on race day.
For further information or personalised training programs, contact email@example.com
Registrations are now open for The AdNews Challenge, the new corporate fitness and Charity event for the advertising, marketing and media industries. The event will take place on Sunday 18 November at Clifton Gardens Reserve, Sydney.