I’ve written posts on this topic in the sense of the individual things that can be done to keep on track to a goal be it your goal to lose weight, increase strength or flexibility, run a marathon, or any health related goal you may have. Keeping journals, measuring the food you eat, etc. Without a plan, how do you know if you will end up where you are trying your best to get to?
And it can be broken down into 2 parts, I think: the planning that is needed to get you there ready to rock, and the planning for the actual event itself.
If it’s a sanctioned event such as a marathon, 10k run or something similar where these things happen all the time, all around the world than there should be a wealth of information available to help you plan to get ready for this event. Blogs, podcasts are plentiful for these events with lots of info on what you need to do to be successful and also information geared towards what can be done to complete the event in your desired duration.
If what your event is not a standard event such as above, try to find something similar. If you are participating in an event that is 5 hours long and thus classified as an endurance event than try to find something similar. You could probably equate this to a marathon, or maybe even a triathlon. Use training information for these events to help with your planning.
The lead up
I recently wrote a post on this. Taking it easy for the week or two weeks before your event. Seems contradictory that you’ve worked so hard to get ready for your event that you would take it easy leading up to the event. How could that help you out? With hard training comes many demands on the body. Muscles breaking down, less time for the body to recover due to lack of rest/sleep, running an oxygen deficit.
EPOC. Do you know the word? I sometimes make the mistake of forgetting that something I understand doesn’t mean that others understand it. Let’s take EPOC as an example, Excess Post exercise Oxygen Consumption. In simple terms, when your exercise routine consists of high intense interval training you put your body in a state of oxygen deficit. Hard to believe when we breathe in oxygen all the time. If fact, this oxygen deficit can last up to 30 hours! This is 30 hours of time that you will not perform at your best. You will perform fine, but not at your best, and you want to be your best, you want kill this event and have that feeling that you killed it. Nothing like a big confidence booster knowing you did your best and your best is the best you’ve ever been.
So I guess my point is you need to take it easy that last week or two so you are in optimal condition to do this. This doesn’t mean you stop everything, it means working at a moderate pace so you are still moving and still active but the intensity is less, about 60% of what you are used to. Also since you will be burning less calories due to the lesser work load, you shouldn’t worry about running a calorie deficit. You might even see some gains in muscle size and strength because of this. And if you aren’t sure you are eating enough, consume more food as long as it’s not processed.
And don’t worry. Don’t worry about working less than you have been. You’ve put in the hard work the last number of months and now is the time to slow down and let the body recover so it’s 100% ready.
Well, actually I’ll start on the day before. Try to do what you normally do. What I mean is don’t just sit around the house. Try to keep moving, eat well and if the opportunity is there, do what it is you are planning to do the next day. This keeps the body moving, lubricated, prevents injury due to lack of movement, keeps the mind busy and will also help you settle down that night and get a good night’s sleep. Consume whole foods that are plant based, drink plenty of water so you have your fuel tank full and are also fully hydrated. Pack up the gear you need for tomorrow instead of doing this in the morning. Double check that you have everything you need packed. And err on the side of caution. Better to have too many gels, electrolytes, and food then coming up short. Now is the time to make sure everything is ready to go, not in the morning where if you can’t find something this will bring on undue stress and is not a good way to start the day of your event.
When the morning comes, be sure to eat a quality breakfast. Steel cut oats with berries on top is a really good choice. The oats and berries will give you the carbs and the fiber will also slow down digestion and ensure you have the fuel you need. Try not to load up on protein as you need carbs to fuel you. Protein will come later, after the event to help rebuild the damage that has been done.
While you are waiting to leave for your event, as your breakfast digests, visualize yourself completing this event as you want to complete it. In your mind picture yourself being the best ever, no mistakes, perfection, poetry in motion. This might be the hardest thing to do for you. We all have doubts about ourselves and often times this is the voice we listen to in our head. We push out the voice that says you did well, the voice that says you are awesome and amplify the voice that says you could have done better, you sucked at that, you were awful and don’t deserve this.
Why is it ok to tell ourselves these things but not ok to say the same things to someone else? Why is it we are so good at disrespecting ourselves? Self criticism is OK if it’s constructive but it becomes damaging when it is not based on reality but instead is driven by other reasons, reasons which are usually emotionally based and thus not constructive. Trust me on this one, I know. I struggle with this all the time and I think I always will.
And when the time comes, and you are an hour, two, three into your event keep telling yourself this: You do deserve this, You can do this, You are incredible and You will do this. Mistakes will happen but don’t dwell on them. Forget them right away. The more you pay attention to them the more you will break down the positivity you have built. Set milestones for the event be it time based or event based. As you complete each milestone, remind yourself that you are doing this, you are in it for good!
I know, it’s all bullshit, right? Woo woo bullshit. But why is it we throw out the food that was left out too long and has mold on it. Why not eat it? Because it’s poison and will make us sick, possibly even kill us. Then why do we let ourselves consume poison food for our mind? Throw that poison in the garbage and eat the positive food. As I’ve said before, the mind will quit before the body will. Keep your mind as strong as it can be.
Yours in health,