Success Starts with Preparation

Quotes like “If you fail to plan, you plan to fail” (attributed to Benjamin Franklin) and “Proper preparation prevents poor performance,” Stephen Keague, may seem cliche but stems from the truth. As race season ramps up there are some key areas where an athlete needs to prepare to put themselves for success. Some main areas to focus are physical, mental, and gear/equipment. Success starts with preparation, and while most athletes naturally focus on physical training, the equally crucial mental and logistical aspects are often overlooked.

Building a Strong Foundation: Physical Readiness

A good training plan that emphasizes aerobic conditioning, with race-specific training, is a great starting place. There are basic training plans and resources that can easily be found online. However, good training plans are rarely one-size-fits-all. A coach can assist the athlete with race-specific training as well as considering an athlete’s unique needs. There’s also the bonus of having the support of a coach when life is testing their limits and discipline. Sticking to the plan is the first line of defense in preparation for a big goal or race. 

What can an athlete do to help themselves prepare on a daily basis to stick to the plan that they or their coach has laid out for them? Laying out clothes and gear (nutrition, hydration, exercise equipment) the night before will help athletes get up and not hit the snooze button. The hardest step in any training plan is the first step out the door, after that, it’s all a bonus.

The Mental Edge: Training Your Mind for Race Day

Mental preparation that goes into athletic events is almost as important as the physical. It isn’t a question of if a low point will hit during an event, but when. A low can come late in the race when an athlete is fatigued and is usually at a caloric deficit, the dreaded low can also come surprisingly early in an event. It can feel unexpected and out of nowhere.

Preparing your mind for these lows can help an athlete accept it and push through to continue on with their race. Techniques like visualization and journaling can help athletes put themselves in these situations before they lace up their shoes or hop on their bike. Visualizing and writing down aspects of a race or adventure: what they smell, see, hear, and how they feel during the good spots and the lows can put an athlete’s mind there and it can subconsciously work through the issues from the comfort of their home.

The mind is a powerful tool, and during visualization exercises, it does not recognize the difference between sitting on the couch or actually being out in the event if done correctly. When an athlete visualizes themselves working through a low point during an event, the mind will carry that over to when the athlete experiences a similar low while they are physically competing in the event. The mind has already been there and knows how to work through it.

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Gear Up for Success: Essential Equipment & Logistics

It may seem obvious that the proper gear is important to prepare for an event, but it is sometimes an afterthought for athletes. An athlete should take the following into consideration when preparing their gear: weather, terrain, nutrition requirements, and race logistics. Some longer distance races that cover multiple days will have a required gear section, these are the minimum requirements for safety of the athletes. Athletes should also review the distances between aid stations or stoppages, to determine the amount of nutrition and gear that is needed to cover that distance plus or minus a recommended ten percent. The athlete should also take into account any personal needs that may arise in a challenging endeavor. 

Final Thoughts: Success Starts With Preparation

It is easy to focus solely on the physical aspect of preparation during a racing season, but it is important for an athlete to take a three pronged approach when preparing: physical, mental, and gear. Finding a balance among all three will make for a more successful and training season, with less stress and anxiety. There will always be “What ifs” during a race, but being properly prepared will help to reduce the amount and level of stress that surrounds them.

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