|
Telemark Racers Pre-competition Planner |
“Always plan ahead. It wasn’t raining when Noah built the ark”
Event: _____________________________________________________________________________Date:____________________________
Visualize: 5-10 minutes before I fall asleep I will go through my race preparation, my start, difficult sections of trail, technique cues, and my race finish. Feeling strong and confident!
I will go to bed at: _________________the night before my race
Day of Competition:
My alarm will go off at ___________ and go for morning jog/activity at ____________
In ate a nutritious breakfast and have packed my bag for the race, not forgetting extra water, food for before and after race, change of clothes, ski glasses and________________________________________________________
At the Competition Site:
I have my ski equipment accounted for, and will check in with my coach at the team area at _____________
My start time and bib number are: _________________________________________________________
At ___________________ I will mentally rehearse my strategy. My race plan with my segmented course and key words are:
Start:_________________________________________________________________________________________________________________
Flats:_________________________________________________________________________________________________________________
Hills: _________________________________________________________________________________________________________________
Finish:________________________________________________________________________________________________________________
_______________________________________________________________________________________________________________________
I will start my warm up at ________________ with ____________________________________________
My warm up will include__________________________________________________________________________________________
___________________________________________________________________________________________________________________
Adam’s rec. warm-up 10-15mins Easy, 3’ tempo skiing, 2’ easy, 2’ race-pace (not sprinting), 2’ easy and 2’ race pace. 10’ go to start
Key words I will use include:
For focusing _______________________________________________________________________________________________________
To reduce stress ___________________________________________________________________________________________________
To get energized__________________________________________________________________________________________________
After the Race:
I will cool down ________________minutes after I finish
I will eat and drink ________________________________________________________________________ for recovery
I will evaluate my performance when, where and how? ______________________________________________ _____________________________________________________________________________________________________________
Was I properly warmed up? Did I execute my race plan? Did I maintain my best Technique?
Did I do my best? What could I do better? Did I have Fun? Will this experience make me Stronger?
I will thank at least 3 volunteers
Pdf version of this: Telemark pre-competition planner
Examples of Performance Goal Words (Que) from Dave Freeze:
Older Skier Race Plan information modified from rowing:
