Dragon Hemp's 5 Do's and Don'ts for the Day Before a Big Event

Whether you’re a triathlete preparing for a big race or a bride gearing up for the marathon that is your wedding day, the day before is crucial for ensuring you perform at your best on the big day. Proper preparation can make a significant difference in your experience and overall performance, and even set you up for faster recovery in the days to come.

In honor of the Montauk Lighthouse Triathlon this Sunday, July 21st, we talked to a few of the Team Dragon Hemp athletes to come up with some essential tips to prepare you for the big day.

1. Stay Hydrated:

Hydration is essential for optimal performance in any endurance event, especially a triathlon where you'll be exerting yourself across three disciplines: swimming, cycling, and running. Dehydration can severely impact your performance and lead to fatigue and cramping, so staying hydrated is key. Throughout the day before your race, make it a priority to drink plenty of water. This helps ensure that you're well-hydrated before the race starts and not reliant on hydrating during the event, which will only slow you down.

In addition to water, consider incorporating electrolyte drinks into your hydration strategy. These drinks help replenish essential minerals like sodium and potassium, which are lost through sweat during exercise. Electrolytes play a crucial role in maintaining fluid balance and muscle function, so incorporating them into your hydration plan can help optimize your performance on race day.

2. Carb Loading:
Carbohydrates are the primary fuel source for endurance activities like triathlons. The day before your race, focus on consuming a balanced meal that is rich in carbohydrates. Carbohydrate loading helps top up your glycogen stores, which are the primary source of energy for your muscles during prolonged exercise.

Opt for easily digestible carbohydrates such as pasta, rice, bread, and potatoes. These foods provide a steady release of energy and help prevent the onset of fatigue during the race. It's essential to strike a balance between carbohydrates, proteins, and fats in your pre-race meal to ensure you have the nutrients necessary for sustained performance.

3. Pack Your Gear:
Preparation is key to a successful race day, and that includes organizing all your gear well in advance. The night before your triathlon, lay out all the gear you'll need for each leg of the race. This includes your bike, helmet, cycling shoes, running shoes, race number, wetsuit (if needed), goggles, and any nutrition you plan to use during the race.

Think of it like setting out your outfit the day before a big presentation—double-check that everything is in working order and that you haven't forgotten any essential items. Packing your gear the night before helps reduce stress on race morning and ensures you have everything you need to perform your best.

4. Visualize Your Race:
Mental preparation is just as important as physical preparation when it comes to triathlon racing. Visualization is a powerful technique that can help you mentally rehearse your race strategy and prepare for various scenarios you might encounter during the race.

Take some time the day before your triathlon to visualize yourself swimming smoothly through the water, cycling with power and efficiency, and running strong towards the finish line. Visualizing success helps build confidence, reduce pre-race nerves, and mentally prepares you for the challenges ahead.

5. Relax and Rest:
The day before your triathlon, focus on relaxing your body and mind to ensure you're well-rested and mentally fresh on race day. Engage in light stretching, yoga, or gentle mobility exercises to loosen tight muscles and improve flexibility, and aim to get a good night's sleep before your race. 

Sleep is essential for muscle recovery, cognitive function, and overall performance. Create a calming bedtime routine—Dragon Hemp's Sleep Gummies or Sleep Tincture can help you relax and ensure a restful night's sleep. Avoid screens and stimulating activities before bed, and ensure your sleep environment is quiet and comfortable.

1. Try Anything New:

Race day is not the time to experiment with new foods, gear, or training routines. Stick to what you know works for you based on your training and previous race experiences. Trying new foods or equipment the day before your race can lead to unexpected issues such as digestive discomfort, chafing, or equipment malfunctions that could negatively impact your performance.

Stick to familiar foods that you've tested during your training sessions and rely on gear that you've used and trust. Consistency is key to ensuring everything goes smoothly on race day.

2. Overexert Yourself:

It can be tempting to squeeze in one last intense workout or training session the day before your triathlon to "burn off nervous energy" or "feel extra prepared." However, this approach can do more harm than good. Overexerting yourself the day before the race can lead to muscle fatigue, increased risk of injury, and overall fatigue on race day.

Instead, trust in your training and focus on resting and conserving your energy. Light, easy activities such as a short swim or gentle bike ride can help keep your muscles loose without causing undue stress or fatigue.

3. Ignore Important Information:

Missing information can cost you valuable time on race day, make you late to an event or even miss a flight! Race briefings are a crucial opportunity to familiarize yourself with the race course, rules, and any last-minute updates or changes. Ignoring or skipping race briefings can leave you unprepared and confused on race day, potentially leading to penalties or navigation mistakes during the race.

Attend all scheduled race briefings and pay attention to the information provided by race organizers. Take note of key details such as course maps, transition area layout, aid station locations, and safety protocols. Being well-informed will help you approach the race with confidence and clarity.

4. Neglect Mental Preparation:

As mentioned, your mindset is crucial for performance. Neglecting mental preparation can lead to anxiety and distraction, which can negatively impact your race. Stress can cause muscle tension, disrupt your breathing, and impair decision-making, all of which can hinder your performance.

Avoid stress and negative thoughts by practicing deep breathing, meditation, or visualization exercises to stay calm and focused. Don’t watch a scary movie that might keep you up and affect your sleep the night before a day when you need to perform at your best. Dragon Hemp’s Calming Gummies can also help you stay relaxed and mentally prepared for race day, ensuring you approach the event with a clear, confident mind.

5. Forget Your Nutrition Plan:

Nutrition plays a crucial role in your performance during a triathlon. The day before your race, stick to your planned nutrition strategy to ensure you're adequately fueled and ready to perform at your best. Avoid consuming excessive amounts of caffeine or alcohol, as these can affect hydration levels and disrupt your sleep quality.

Focus on consuming balanced meals that provide a mix of carbohydrates, proteins, and healthy fats. This will help top up your energy stores and support muscle recovery without causing digestive discomfort or energy crashes.

By following these do's and don'ts, you'll be well-prepared to tackle your big event with confidence and poise. 

Good luck!

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