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There are a few items to take into consideration when thinking about the last few days before a competition or race.
Hydration is always an important factor in fitness as well as body function. You cannot start this process the night before the competition. It may be too late at that point. A good rule of thumb is to try and get one ounce of water/kilogram of body weight per day. Take your body weight in pounds and divide it by 2.2 to get kilograms.
meaning this athlete should have a water intake of 87 ounces day
This is a rule of thumb for water only, do not count your coffee, La Croix, or other beverages that may contain water.
In order for your body to full recover and reach it’s potential on game day sleep is a huge factor. Not only getting 7 to 8 hours of sleep, but getting 7 to 8 hours of GOOD sleep: dark room, comfortable temperature, and uninterrupted. This is obviously easier than it sounds but it will make a difference! Optimally, keeping the same 7 to 8 hours is best each day but we do not all have that luxury will work schedules and such.
Having fuel(food) ready to take with you on game day is huge but there are a few things to consider. If you never eat bananas or drink kombucha, do not eat or drink them on competition day. You never know how your body/stomach will react. I am not saying they are bad, but you do not want to feel different in any way that might affect the way your stomach is feeling. That is what training days are for. In a CrossFit competition, there are usually 3 or 4 workouts within one day. I would recommend having a post workout snack after each WOD, including some lean protein as well as carbohydrates. Nothing too big, but enough to recover and be ready to attack the next event. As far as the first event goes, I would suggest a decent size breakfast at least 90 min to 120min before go time. Eating 10 min before might not be such a good idea. But again, whatever you have been doing in training and what you feel comfortable doing is important also.
Tell yourself the morning of….
Think only about the things that you have control over.
Be prepared to make adjustments.
The countless hours of hard work you put into the gym and your nutrition is over so there is only one thing left to do….