Pre-Race Rituals

In honor of my next big meet starting tomorrow, I thought I would share some of my pre-race rituals with you. These are just a few different things I do before a big race to make sure that I get up to the block feeling 100% ready. I really hope that you find these interesting and helpful, but remember that you are your own athlete. Everyone’s going to have different mindsets before a race and will need to do something different from everyone else. Do you have your own pre-race ritual? And if you don’t, can you come up with one? Leave your ritual in the comments!

Day before:

  1. I always make sure that I get at least 30 minutes in the water the day before a race. I won’t do anything hard, just a meet warm-up and some dives and sprints, but I just need to make sure that I get a feel of the water. This can be hard to do, especially if you are traveling to your meet, but I find that even waking up extra early to get a quick swim in before your flight makes you feel a lot more confident about your race.
  2. Eat smart. While I always try to do this, I do this even more so the days leading up to a meet. If I have school that day, I will pack everything I’m going to eat that whole day the night before so I know I’m eating what I need to. I eat tons of fruit, nuts and bars, protein, and complex carbs. I love brown rice cakes with peanut butter and dried cranberries or bananas. It’s a perfect way to fill yourself up with protein on the go. I try not to eat too much meat or veggies the night before, just because they tend to be a little heavier and take longer to digest. Eat simple food that will digest and give you energy before your race.
  3. WATER! Hydrate, hydrate, hydrate. 5% dehydration results in 35% loss in performance, so drink up!

Night before:

  1. Eat dinner fairly early and get to sleep as soon as possible. Give your body as much time as possible to digest all of your food so you swim with tons of energy and without a heavy stomach.
  2. Pack your bags. I always pack my bag the night before a swim meet. I find that I sleep so much better when I know that all I have to do in the morning is change and run out the door. Goggles, warm-up suits, race suits, caps (endless amounts of caps), clothes, jackets, and food. I have everything ready to go in my bag.

Day of the race:

  1. Get to the pool early. Nothing’s worse than stressing about being late to warm-ups or even your race. Don’t let that be the reason that you don’t swim well. I’d much rather get to the pool 15 minutes early that be running 5 minutes late, it just rattles your brain. Stretch, sleep, rest, do whatever you need to do to stay calm.
  2. Have a pump-up playlist. Some swimmers hate listening to music before a race, but I feel like (especially in the on-call room), having one earphone blasting music drowns out some of the negative thoughts around you. These are some of my must-haves on my playlist:
    • Turn Down for What- DJ Snake & Lil Jon
    • Die Young- Ke$ha
    •  Best Day of My Life- Gazzo Remix
    • Bo$$- Fifth Harmony
  3. If you are confident and excited about your race, there is no reason you shouldn’t have a good swim. When I get up to the block, there is nothing else I can do to prepare. I am confident that I have put in the work for my swim, and I am excited to finally race. Let yourself be excited, and be confident that you will swim your best. When I really stop and think about it, swimming that one race is ten times easier that what I do multiple times a day at practice. My body knows what it needs to do, and the time will be what the time needs to be.

If you have a big meet coming up, remember to stay calm and be confident! GOOD LUCK:)


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