Competition planning and travelling

 

Most shooters at some stage contemplate to compete throughout the year at away competitions. This article will discuss some additional non-technical factors that are essential components to a well planned season and to allow you to compete at your best.

 

Planning the competition calendar

A purposefully planned competition calendar will allow you to segment your training into stages. Your calendar should include all your competitions. These need to be ranked in order of importance so that you can devise your periodised program so that you can peak at major competitions. Because pistol shooting in Australia is a year round sport, it is important to remain fresh by including some rest and break away from shooting. Otherwise you may start to over-train which can cause staleness and burnout. Competitions are the most important and specific way of assessing your competition progress. Participation in smaller competitions leading to your main competition will prepare you for a higher state of readiness (peaking). During these non-critical competitions, you have the opportunity to test all your training factors in the competitive situation. The selection and planning of competitions is a paramount process in your training. It can enhance or adversely affect your ability to reach predetermined performance levels. You should never forget that all competitions that you include in your periodised program must be subordinate to the main performance objective of the year. The determination of which competitions to attend, which competitions to be used as a training exercise and which competitions to be used for performance analysis requires careful planning and could be regarded as an art of it’s own.

 

Home preparation

Firstly you need to plan carefully which events you want to compete in. In addition, if you are trying for representative level you will need to identify the critical competitions. Secondly, in these challenging times you will need to develop a competition budget for the year. This budget should factor in not only travel costs but also the cost of increased practice that you will undergo to remain competitive. If you have not been to some of the ranges then speak to other shooters who have competed there. All ranges have their own idiosyncrasies and some ranges may simply be hard to find as they may not be clearly marked on any maps! If the competition is over several days then you will need to consider accommodation. Simple things to consider would include room availability, price, travel distance from range, security and standard. If you are travelling by air you will need to consider travel documentation and review any firearms regulations that may impact on your competition plans for example any required firearms permits and the safe transportation of your firearms. Expand your competition checklist to include any additional items that may require for longer away trips. Finally, know the rules. Always study and carry the most recent official UIT rules book with you.

 

Dietary intake and sleep

We all like our coffee or tea. However, even small amounts of caffeine can affect your sleep. So if you are having difficulties with sleep prior competition try and eliminate or restrict the amount of caffeine-containing beverages. The same with alcohol, a nightcap might make you sleepy at first, but in the end you’ll sleep less soundly and wake up more tired. One glass of wine with dinner probably won’t hurt, but avoid drinking any alcohol within two hours of bedtime.  The same goes with big dinners: They make you temporarily drowsy but prolong digestion, which interferes with a good night’s sleep. It’s best to eat your biggest meal before mid-afternoon and have a light evening meal. If you can include some chicken, extra-lean meat or fish at dinner to help curb middle-of-the-night snack attacks. Avoid spicy foods at dinner as hot spices can cause nagging heartburn or indigestion. Finally, bedtime snacks: High-carbohydrate snack, such as crackers and fruit or toast and jam, triggers the release of a brain chemical called serotonin, which aids sleep. A glass of warm milk which is a protein-rich beverage can soothe and relax and can make you feel full, which may facilitate sleep.

 

Smoking

From a scientific perspective the window of opportunity is in the first ten minutes after smoking as the pulse rate is slowed to about five beats per minute because of an increased stimulation of the nerves that slow the heart beat. After this temporary slowing effect, nicotine depresses these same nerves. This results in an increased pulse rate that may last for up to three hours. This for the average shooter means a pulse rate increase of five to ten extra beats per minute! One cigarette after breakfast will step up your heart beat for half the shooting day. Finally it should be noted that the work of the heart is affected not only by the increased pulse rate but also by the decrease in size of the arteries. Both of these factors raise blood pressure and increase the work of the heart.

 

Competition Venue

Try and familiarise yourself with the venue before the competition day. Familiarisation of the range can assist your overall performance as it can decrease your anxiety on competition day. Nothing worse then arriving late and rushing around trying to find weapons check in time for your competition! If you are allowed practice training sessions then ensure that you have the correct times and lanes are recorded in your competition diary.

 

Day before the competition

Your pre competition routine should start the evening before the competition. Every competitor develops their own pre competition routine. Some prefer a relaxing walk whilst others prefer company and good conversation. Stress is a common cause of insomnia and one tension reliever is exercise. Physical activity also helps you cope with daily stress and tires the body so it is ready to sleep at night. Vigorous exercise should be done no closer to bedtime than six hours; mild exercise should be done no closer to bedtime than four hours. Ultimately a good night’s sleep is essential in performing to ones optimum.

 

Competition Day

Ensure that you have your breakfast and other meals according to plan depending on the time of competition. Try and be aware f what you eat so that you can keep blood sugar levels stable as it is essential for concentration. Develop a pre-competition routine which may consist of light exercise and stretching as well as mental preparation for the competition. Be at the shooting point at least 15 minutes before start and always carry your rule book with you so that it can be ready to assist in any situation that might arise. Be prepared for a place in the final and know the time and place for the final. From a diet perspective be careful what you eat. You may be hungry after the match so any food eaten will quickly affect your blood sugar levels and thus your blood insulin level. Ideally, go through planned routines of rest and a repeated pre-competition routine of physical and mental warm-up, modified by the available time.

 

Post-competition

This is a time for contemplation, and for planning the next competition. For example, ask yourself what lessons are to be learned and what to do next? Be sure to document any such lessons for future reference in your competition diary. This may include hotels, restaurants, shooting venues and names of local officials. Debrief yourself carefully so that you can improve your performance the next time you compete at this competition range. Include anything new in the immediate or in your next terms’ training plan.

 

I wish you well and good shooting

 

Dieter Wilhelmi