As teams get closer to The International Sporting Event, athletes are preparing their bodies and minds to debut their best performance of their lives. Many athletes develop a 4+ year plan for events that sometimes can last as little as 10 seconds, a track sprinter for example. Leading up to these performances are numerous hours of training, qualifying events, international travel, setbacks, and a village of people all focused on one day or a few days of events.

How Athletes Prepare their Bodies in the Final Weeks

Training methods, schedules, and day-to-day look vastly different depending on the sport and the athlete. Even within a similar sport and discipline such as track running 500m and 5km distances, athletes training can significantly vary. Each athlete fine tunes their bodies and minds to be the best at one or a few events.

Athletes in endurance sports such as marathon running, and road cycling will typically include high volume/long hour training days in the few weeks leading up to a big competition and then in the 1-2 weeks before the event their training volume will taper down. This taper allows them to have the fitness they built up in the high volume (up to 30+ hours of training per week) and be well rested enough to have the snap and freshness they need on race day.

Power-based athletes such as weightlifters and shot-put throwers will build up their strength and speed in the weeks leading up to the event and then also include a taper or short rest period before the big day. This rest will include light training focusing on technique and mobility.

Regardless of the sport, most athletes will periodize their training to include higher exertion and duration training hours in the weeks leading up, followed by rest or tapering training before the big day.

How Athletes Prepare their Minds in the Final Weeks

A big competition can be one of the most exciting and fulfilling experiences of an athlete’s life. That being said, these events don’t come without their stressors and pressure. It’s critical to success that athletes know how to perform under pressure as well as work through adversity.

While some athletes naturally thrive under pressure, others need to practice and work at it. Many athletes work with sports psychologists to help them manage these high-pressure situations while others employ techniques that work for them. Common techniques you might see while watching these athletes on TV include wearing big headphones and sunglasses to tune out the crowds, or having friends and family in the stands close by whom they feel comfortable and supported around.

Other techniques athletes use to prepare for a big competition include visualization. These visualization exercises don’t focus on the end goal of crossing the finish line first or waiting for the clock to run out with winning points, they focus on employing the difficult techniques and pushing through large amounts of pain to be successful. A soccer player may visualize executing a difficult play against a talented opponent, while a marathon runner may visualize the searing fatigue in their feet and legs in the final 500m of their race.

Bottom Line

While each athlete’s training may look different, most athletes will include rest for their minds and bodies in the weeks or days leading up to a major competition. In addition, they will practice and work on their mental skills to perform under pressure.

Kristen Arnold sports dietitian cycling coach Team USA Sports Director



Author Profile: Kristen Arnold

Kristen Arnold MS, RDN, CSSD sports dietitian, cycling coach, Team USA Sports Director

kristen@arnoldrdn.com
IG: @sportsnutritionforwomen