Training for a comp or race can be something to look forward to, and can be super fun on the day. Here are some handy tips to help you and your muscles get the most out of your training.
What to Do Before the Comp
Everyone bangs on about stretching, but this is because static stretching after you train is super important. Stretching after training helps improve recovery and reduce muscle stiffness. Check out Science for Sport for more benefits, and to look into the research behind stretching…
This might seem like a no-brainer to some, but if you hurt yourself while training don’t try to just push yourself through it until it gets better. Obviously you don’t want to completely drop your training program with your event rushing up in a few weeks, but talk to your coach or trainer about how to train smart until you recover. Ignoring the injury can prolong recovery and cause further damage, possibly taking you out of action for a month instead of a week.
Get a sports / remedial massage no closer than 2-3 days before the event. Getting a massage beforehand can be awesome for performance on the day, but you don’t want to be feeling sore from the massage when you’re at your comp. When booking in for your massage, tell the therapist you’ve got an event coming up so that they can plan the treatment around it.
Don’t forget to drink loads of water! Our bodies are around 70% of water. Our cells need water to be able to carry oxygen to our muscles. Dehydration can lead to fatigue, dizziness, weakness and an imbalance in electrolytes.
On The Day
Make sure to warm up 30 minutes before every heat. Warming up properly can help to prevent any injury and help you to get your head in the game. If possible try to keep the body moving between rounds so that the muscles don’t start cooling down and causing stiffness.
Post Comp Self Care Tips
If possible try to get to an ice bath as soon after the event. Icing is great for reducing inflammation in the muscles. After 10 minutes you can then turn to heat to help loosen the muscles back up and bring fresh blood flow into them. You can use heat through hot water bottles, wheat packs or hot baths.
If having a hot bath, use Epson or Magnesium bath salts to help further relax the muscles. This will help you to get an awesome nights sleep, and to prevent your delayed onset muscle soreness (DOMS) from being as bad.
Having a massage already booked in for a few days after the event can help to reward your body for the awesome work its done! This will also help with DOMS and speeding up your recovery. To book your sports massage at Seashelle Massage, click here….
As always, this is an awesome time to drink loads of water!
If you’d like any more info on how to look after your muscles for a comp, check out:
Wodify – key strategies to help you train for a crossfit competition
Most importantly, don’t forget to have fun!!
