We are often asked what an athlete should do to prepare for the day of a big event such as a running or bike race. We prepare athletes for fitness events, marathons, triathlons, as well as the NFL Combine. Regardless of the event, each participant needs to be prepared mentally, physically, and nutritionally. Below you will find some helpful hints to get you prepared for the day’s events. We hope this helps you perform at your best.

It all begins with the day before the event. Begin to prepare mentally for this event by visualizing what you want to happen. Visualize the perfect start, breathing, and acceleration patterns. Stay focused and relaxed on this day. It is also very important to drink plenty of water (at least 80 oz).

A proper eating strategy can play a major role in an athlete’s success at events. An improper eating plan prior to the event can cause the athlete to cramp or not perform at their best. That is why it is very important to eat proper meals going into the big event.

The following is a sample of a successful eating plan for the day.

Day before the Combine Testing

Breakfast: Eggs- Omelet -Egg whites are best for providing the body with proper protein to keep muscles strong, with vegetables and a fruit on the side to provide essential carbohydrates, vitamins and minerals.

Snack: Protein Shake to provide steady protein in the body to maintain strength.

Lunch: Tuna or Turkey Sandwich (whole grain bread and mustard or vinegar – best option) Provide the body with proper carbs and protein to keep energy levels up.

Dinner: Whole wheat pasta, Grilled Chicken or Salmon with vegetable and salad

Snack: Protein Shake – You can have this before bed with a banana to help avoid cramping

- Prepare for the big day

The night before:

- Pack a Lunch For the next day sandwich on whole grain bread- fruit – water – sports drink (we like to use Accelerade or Amino Vitale because it provides the athlete with proper electrolytes and protein replacement during exercise)

- Stretch Before you go to bed after warm water bath or whirlpool. (Never stretch when cold)

- Plan out your next day – Pack your bags, make sure all forms are filled out and that you are prepared mentally and physically.

- Bedtime - Visualize

o Your event being done to perfection (form, technique)

- Each step you have to take in each running TEST

- The hard work you put in to get to this point

- Drink lots of water all day long! (64-80 oz)

- Hydration is very important to avoid cramping and to have the body in optimal condition by avoiding dehydration.

Day of the Event

Breakfast – Eat 2 to 3 hours before Event is to start so you can digest foods properly and feel great.

- Carbohydrates are best- Pancakes – bagel – waffle, with banana (avoids cramping)

- Make sure you have a cooler to hydrate yourself. Items to include:

o Water

o Sports Drink

o Fruit

- After Breakfast (walk for 5 minutes to warm up & light stretch- 5 minutes)

o Hamstrings

o Lower back

o Quads

o Shoulders

- When you arrive at event

o Arrive 15-20 minutes early. Check in and complete all paperwork. Be friendly and stay focused on task at hand.

o Make sure to do a dynamic warm-up that has you in a sweat (do not do static stretching prior to events)

- Dynamic warm ups warm up the body, enhance blood flow, and help avoid pulling a muscle. A good example of a dymamic warmup would include walking lunges, scorpions, hand walks, and other movement based exercises in a smooth, controlled manner.* Stay warm after dynamic warm up by putting your sweat top and pants back on

o Stay loose and stretch after all events.

o Always – put warm ups on to stay warm between events (if multiple)

o When you have time between events drink water and hydrate yourself but not too much (do not want cramps)

At conclusion of days events

- Thank all event participants

- Walk out with your head held high knowing you have left your best on the field or road.

Yours In Health,

Brian Martin

Founder & CEO

TEST Sports Clubs