Hit the Start Line Prepared!

You’ve been preparing for your big competition and it’s finally here. Managing stress when you are about to compete is always a challenge when you’ve put so much effort in the hopes of being successful. Pre-event planning is not something to be overlooked and can be essential to your achieving your goal. Knowing that everything is in order and accounted for can help to ease your mind and help you focus on beating your competitors.

Create a checklist!
Poor planning generally means that there will be mad rush on the morning of the competition searching for items you’ve misplaced or essential papers you need. Having a checklist can help you organize yourself and is something to refer to when things really start moving. Incorporate a checklist as part of your routine as having a routine can be relaxing in itself.

Book ahead of time!
Depending on the size of your event, it is prudent to book any travel or accommodations you might need for that day well in advance. A few days before the competition, call or email to confirm the reservation to ensure nothing has been missed. There are many things you can do before an event to help you prepare, like packing early, looking at the timetable and knowing where you are to be and when.

Stick to your routine!
A competition day should not be the day to try new things, stick to your routine and only eat or drink items that your body is already used to. Trying something new should be done in advance to determine what works and what doesn’t. Usually it’s the little things that can cause stress, so make sure you’re covered. Have your food ready, if not packed, the night before, check the weather, travel conditions, etc.

Take care of yourself!
Stay hydrated and go to bed early for a good night sleep. Nerves can keep you up, but knowing you have trained, planned ahead and that all the extra detail work is already done should help you unwind enough to get to sleep.

Perform your best!
After a final re-check of the day, you can relax and get ready to set a personal best!

References from the SIRC Collection

1. Barber, L. K., Munz, D. C., Bagsby, P. G., & Powell, E. D. (2010). Sleep consistency and sufficiency: are both necessary for less psychological strain?. Stress & Health: Journal Of The International Society For The Investigation Of Stress, 26(3), 186-193. 
2. Clement, D., & Gilson, T. (2012). Helping Athletic Training Students Deal With Stress. International Journal Of Athletic Therapy & Training, 17(1), 20-23. 
3. McCann, Sean (2009). Routines, Rituals and Performing Under Stress. Soccer journal 54(1), 40;42. 
4. Spano, J. L. (2008). Impact of Life Stressors on Athletes. Athletic Therapy Today, 13(2), 42-43.

I can't sleep...

Preparation for a competition often includes such things like packing your gear the night before, scheduling travel time and getting a good breakfast.  Unfortunately, most people neglect an aspect of training and recovery that is one of the most important, getting a good night's sleep.

Anxiety disrupts sleep - how many times have you lain awake at night worrying about the competition ahead?  A lack of sleep interferes with your ability to remain alert during the day and can negatively affect athletic performance.

A restful night's sleep is essential for athletes, so we have gathered a series of tips that will encourage your chances of achieving this goal.

• Try not to exercise too close to bedtime, this will make your mind and body too alert
• If you need to squeeze in a nap, try to keep it under 15 mins
• Develop a bedtime ritual, this will send the right messages to your brain that it's time to wind down and relax
• Allow enough time in bed to ensure you get a minimum of eight hours of sleep
• Keep distractions out of the bedroom - televisions, computers, cell phones, cover up your digital clock
• Watch what you eat and drink - spicy or heavy meals and alcohol or caffeine may stimulate your body and reduce your chances of getting adequate sleep
• Apply breathing or relaxation techniques

While you may not be able to completely suppress your pre-competition jitters, incorporating good sleep practices into your training can make a big difference.

References from the SIRC Collection:

1. Davenne D. Sleep of athletes - problems and possible solutions. Biological Rhythm Research. February 2009;40(1):45-52.
2. ERLACHER D, EHRLENSPIEL F, ADEGBESAN O, EL-DIN H. Sleep habits in German athletes before important competitions or games. Journal Of Sports Sciences. May 2011;29(8):859-866.
3. Halvorson R. Extended Sleep = Improved Athletic Performance. IDEA Fitness Journal. October 2011;8(9):14.
4. Jarver J, Anderson O. Just how crucial is a good night's sleep before a major event? / Pourquoi une bonne nuit de sommeil est decisive avant une competition importante ?. Track Coach. Summer 2002;(160):5122-5123.
5. Metzl J. Pre-race anxiety: Does a case of nerves help or hinder your race-day performance?. Triathlete. February 2006;(262):82-83.
6. Rosekind M. Peak Performance Requires Optimal Sleep and Alertness. Olympic Coach. Spring 2008 2008;20(2):4-7.

Are you Tough Enough?

When preparing for a race, a competition or just everyday exercise, mental preparation plays a vital role in the training process. Mental toughness is the psychological edge that an athlete uses to cope with the demands of training and performances at an event.  It allows the athlete to remain consistent, determined, focused, confident and in control under the pressures that they face.

Athletes who are considered mentally tough exhibit signs of:

• Self-belief
• Motivation
• Focus
• Composure under pressure

Research suggests that working on a mental strength training program such as goal setting, visualization, relaxation, concentration and thought-stopping skills can lead to improvements in performance and self rated mental toughness (Crust, Azadi).

Mental toughness allows athletes to avoid distractions and stay calm under pressure.  Although some athletes will naturally be stronger in this area, all athletes can improve this skill.  Other athletes may not be as mentally tough but given the right sets of tools and situations they can vastly improve, just like any skill. It plays such a big role that athletes without the right mind set when performing under pressure can have a negative result compared to their performances during training sessions.

Having the best physical skills on the field is not enough on it's own.  For athletes that want to gain that competitive edge, it's essential to exercise your mind as well.

References from the SIRC Collection:

1. CRUST L, AZADI K. Mental toughness and athletes' use of psychological strategies. European Journal Of Sport Science. January 2010;10(1):43-51.
2. Gordon S. Strengths-based approaches to developing mental toughness: Team and individual. International Coaching Psychology Review. September 2012;7(2):210-222.
3. Ritz N. The Effects of Mental Preparation for Distance Runners. Marathon & Beyond. March 2012;16(2):120-130.
4. Sullivan J, Murphy B. Sweat Is Not Enough: Mental Preparation for Better Running on Race Day. Marathon & Beyond. September 2008;12(5):41-44.
5. Weinberg R, Butt J, Culp B. Coaches' views of mental toughness and how it is built. International Journal Of Sport & Exercise Psychology. June 2011;9(2):156-172.

Adventure Travel and the Older Adult

With summer in full swing, many older adults will be boarding planes, trains and ships to head off for their latest travel adventure. Research shows that the aging population, with their improved health and disposable incomes are looking for trips that are stimulating culturally, socially and that include a lot of interaction and adventure. Many individuals or couples are increasing their level of physical activity in retirement and are seeking trips that will give them a challenge.

Before choosing a trip or adventure, it is a good idea to take a look at the types of activities you will be doing and match them to your skill and fitness level. For example:

1. Easy adventures - involve bus/cross-border shopping trips or cruises
2. Moderate adventures - may include hiking or geocaching
3. Extreme or 'hard' adventures - white water rafting, ziplining, or trekking through the jungle

Every trip involves a little preparation, especially if you plan on pursuing an adventure that will push your limits. Many activities will involve walking, climbing stairs or standing for long periods of time. A good fitness program will include exercises that work the cardiovascular system, increase flexibility, and improve strength and balance.

• Set aside a predetermined time to walk, bike, swim, or participate in an exercise class.
• Investing in a pedometer can provide good motivation and feedback on your progress.
• Incorporate physical activity in your life by; taking the stairs, parking further away from a mall entrance, or pacing while talking on the phone.  All of these little changes will add up to a substantial increase in your physical activity.
• Flexibility training will come in handy for long days of sight seeing.  Stretching is also important for those who will be doing a lot of walking during their travels, experiencing long plane rides or driving for long distances.

People often think of vacations as a time to do less, when in fact many people end up doing more physical activity while away from home. If you want to make the most of your travels, develop a good level of fitness before you take off on your next adventure!

References from the SIRC Collection:

1. Cruising comforts. Active Living. November 2002;11(5):38-39.
2. Luthi W. Adventure travel: an overview. Journal On Active Aging. May 2007;6(3):38-46.
3. Patterson I. Baby Boomers and adventure tourism: the importance of marketing the leisure experience. World Leisure Journal. 2002;44(2):4-10.
4. Rogers M, Rogers N, Page P. Get ready for summer! a fitness program to prepare for vacations. Functional U. May 2007;5(3):1-8.
5. Staats S, Pierfelice L. Travel: A Long-Range Goal of Retired Women. Journal Of Psychology. September 2003;137(5):483-494. 
6. Sugerman D. The relationship of age to motivation and skill development level in outdoor adventure programs for older adults. / Comment l'age agit sur la motivation et le niveau de developpement des habiletes dans les programmes d'activites de plein air axees sur l'aventure, a l'intention des aines. / Como la edad actua sobre la motivacion y el nivel de desarrollo de las habilidades en los programas de actividades al aire libre orientados sobre la aventura y dirigidos hacia las personas mayores. Society & Leisure / Loisir & Société. Autumn 2002 2002;25(2):351-376.
7. Travel by Leisure Care: enriching lives through the fun of adventure. Journal On Active Aging. May 2007;6(3):76-79.