Preparing For A Rock Climbing Competition

The main aim is to 'hit the highest point' of your performance level on the competition day. In order to reach this point, you have to commence training activities approximately two months before the competition starts. Over and above your habitual training, you have to start targeting particular muscle enhancing methods like anaerobic aerobics, as well as focus on particular muscle groups for the climbing activity. You must eat good nutritious food and follow a particular targeted training schedule to get the most out of it. The following are common guidelines. You must seek advice from a sports nutritionists or sports trainers for specific training.

Two months before the competition: Two months before the competition is the time when you have to target your practice with the kind of dedication that would be there in the competition. You need to find out what kind of climbing will be involved, long reach moves, overhanging or negative sloping. Long-reach moves comprise of Strength Training, 'Dynos', while speed climbing comprises of Explosive/Burst Power Training. The long or high runs that need constant climbing for more than five minutes require Endurance Training. Long lead 'lock off' necessitates tough clipping, constant energy without being exhausted, along extensive paths. This would take the dedication of the Strength Endurance Training. Once you have identified with the kind of training you require, you must start a particular training schedule that spotlights the competition.

Nourishment required: You must stay away from fatty foods. You should ideally abstain from them two months before the competition starts. The regular training diet must be rich in carbohydrate, but low in proteins and fats. In case your carbohydrate intake does not match the prescribed 60% as a minimum of your every day calories, you might not be able to stock up your muscle glycogen as well as liver supplies and your level of glycogen will fall below the normal level.

If you discover that it is difficult to train constantly on a daily basis, this is an indication that your glycogen levels are reducing. If you want to avoid this kind of condition, you will have to consume roughly eight to nine grams of carbohydrate per kilogram of body weight on a daily basis. Some examples of foods having carbohydrate are sweets, breads, certain fruits, potatoes etc.

One week before the competition: You must put an end to workouts that are strenuous and start stretching and reasonable amounts of aerobic movements. Your aerobic movements must be such that you do not make use of your 'climbing muscles'. Obviously, you cannot totally keep away from making use of these muscles. Try golf, walking, ping pong, riding a bicycle, a reasonable amount of swimming etc. These workouts could stimulate the circulation of your blood whilst your target muscles are recuperating.

On the morning of the competition: Eat a breakfast that is rich in carbohydrates. On the whole keep away from eating a breakfast that contains fat and protein. Carbohydrates enthusiastically change into energy, and this is what you really require.