Preparation for the competition (LCA)

Preparing for a competition involves targeted measures to optimize performance and minimize stress. The tapering phase plays a decisive role by reducing the training volume before the competition in order to promote regeneration and supercompensation. Performance is increased through adapted intensities and specific training plans. At the same time, this phase enables mental preparation through visualization and relaxation exercises.

Nutrition and hydration are key components of the competition week. Targeted carbo-loading replenishes glycogen stores, while a balanced fluid intake prevents dehydration. On race day, easily digestible, carbohydrate-rich meals are crucial, supplemented by tried and tested gels or drinks during the race.

Structured planning minimizes stress. A packing list ensures that all important items, from shoes to snacks, are prepared. Mental techniques such as visualization boost self-confidence by allowing you to mentally play through the course of the race and possible challenges. Pacemaking helps to optimally control the pace, efficiently allocate energy and reduce mental stress.

After the competition, the focus is on regeneration and reflection. Relaxed movements, targeted nutrition and sufficient sleep promote physical recovery. A feedback session and celebrating successes serve to build motivation for future competitions and analyze progress.