The Competition Survival Guide

Makeup and hair are ready, palms are sweaty, knees weak, arms are heavy. Second thoughts pop up into your head "Am I good enough?" "What if I don't catch my apparatus?" "All competitors are better than me...".

We know that that's easier said than done, and this is why today we will be talking about how to be ready to rock a competition with eight easy tips.

TIP #1: EAT LIKE A CHAMPION

Performance fully depends on nutrition. Eating a diet loaded with carbohydrates, protein, fibre and healthy fats is more important than you would think. To have enough energy on the day of the competition, have a meal high in complex carbohydrates like pasta, a risotto, or potatoes. These release energy slowly throughout the day to keep you in a good form.

Before the competition, however, try to eat light so you don't feel heavy. A yoghurt, fruit, or maybe a granola bar will keep your energy levels up. And don't forget to drink enough water! Fatigue and loss of concentration are one of the early signs of dehydration.

TIP #2: REST IS KEY

Make sure to have an early night before the big day, as you can only be at your full capacity if your mind and your body are well-rested. Avoid any activities more intense than usual, cramp and muscle soreness are only going to make your routine more challenging.

Too feel even more energised, have a hot bath and have a long foam rolling session the day before so your body is at it's prime.

TIP #3: THE DIE IS CAST

Let's face it, nobody can change their scores from one day to another. There is no point in beating yourself before a competition. The time to improve your difficulties is every day during training. The only thing you can do before getting out there is to be realistic and know what to expect.

If you've been

working every day, it'll show during the event. Stay positive and confident!

TIP #4: YOUR MOMENT

You have spent so many hours preparing for this moment. It's futile to think about anyone but yourself. Focusing on how good or bad your competitors are, it doesn't matter what your teammates or anyone else expect. This is about you. Focus on improving yourself and do better than the last time. The least pressure you put on yourself the easier it gets, guaranteed!

TIP #5: PACK FOR MURPHY'S LAW

"If anything can go wrong, it will go wrong" Pack your bag with extra everything: Hairspray, hair gel, painkillers, cello tape, ball pump, extra apparatuses if you have enough space, charger for your phone, muscle pain cream... Anything and everything so that in case something happens, you are prepared.

Remember to make a list and pack well in advance too not to forget anything too!

TIP #6: SHOW MUST GO ON

Bad landing? A drop? Forgot the routine? It doesn't matter. Unless you have the ability to travel in time don't let a bad start define you. Instead of freaking out because of a little mistake you make, try fighting till the very end of a competition.

TIP #7: GET ORGANIZED

Do you know where you are competing? How to get there? Where the changing rooms are? What about the competition schedule? Is there any march?

Get to know all these little details and be on top of these bits and pieces so you have nothing to worry about as your moment arrives.

TIP #8: HAVE FUN!

If you are training and competing it should be because you enjoy doing it. It would be a waste of time

otherwise. The pressure of competition may make us forget about this. Remind yourself a few times throughout the event that this is something you love.