Raceを控えて

今日は二回連絡。
World Cup Singapore大会まであと二日ですが、調整はせずトレーニング。
Lindaから、私の分ですと言ってSingaporeの国旗の入ったポロシャツとバッグをいただきました。



そこで、選手のみんなにアドバイス。
AngelsにはLINEで。
他の選手のみんなにはAngさんを通じてLINDAが一斉メールでシエアしてくれました。

I want to share some tips to prepare for the good race.
1. Be sure to prepare one or two nights before the race.
This means adjust your body watch to the race day mode.
On the race day you have to wake up before 4-5 hours prior to the
first race.
And that should be followed by 7&half hours of good sleep.
So, you should be in bed at least 9pm the night before.
Good sleep are the circle of 90 or 180min.
2. Eat well. but should be divided by 6-7 times.
You should not feel hungry throughout the day of competition.
But also you should not feel full.
So small amount of carbo. and fiber. some vitamin and mineral
divided by 6-7 times.
3. Drink a lot of fluid.
When race in the environment here, you will be easily dehydrated.
Most unwanted syndrome of dehydration is feeling tired and loosing
motivation.
So, always carry a bottle of water or some fluid and drink small amount
for many time.
Make sure your urine has no color.
It is the sign of dehydration when it has a color.
4. Good warm up.
When you train hard and heavy, you have to warm up longer and harder.
This is because your body always try to protect you from the crisis.
So give your body adequate crisis before the race.
This means bring up your HR up to MAX once in the morning warm up.
When your brain catch the sign from your body, your brain will send a
signal to
stop to protect your body.
But when you repeat them again and again, your brain does not send them.
This is like a story of {Wolf Child}.
When you hear {Here comes the wolf} so many times you will not frighten
and stop.
5. Be sure to be organized and manage your self.
You will have your own schedule on the competition day.
Be sure to make your own timetable and that is not same as your friends.
And make it available to see easily.
Make a piece of paper and wright down the time and what to do.
Example ;
4:00 wake up
4:15 eat breakfast
4:45 depart to the pool
5:00 stretch and move body.
5:30 start warm up.
6:30 eat light meals.
7:00 relax and confirm the start list
8:30 start warm up for the heat
9:30 First heat
9:45 warm down and eat light meals
---so on
6. Be positive all the time.
You trained hard and you deserve it.
Even if it not a good result you get something from the races.
7. Do not under estimate yourself.
As I told you many times.
You are much better swimmers as you think you are.
Believe in yourself and do your best.
8. come to coach before and after the race.
Come talk about your race plan.
Then how you did. and if you find any important things.
Let's talk.