Perhaps all your hard work from the past year has paid off and you’ll be competing at the CFR, or maybe there’s another Finals upcoming that you are preparing for. The demands of competing in multi-day events present unique challenges for the rodeo athlete, but here are three easy areas you can focus on to set yourself up for success.
1. Recovery and Rest
- Quality Sleep: A good night’s sleep is crucial in allowing you to bounce back the next day. During sleep, much of the restoration that drives recovery takes place. Try to maintain a consistent sleep schedule, aiming for 7-9 hours per night. Create a restful environment if you’re staying away from home- consider bringing your own pillow, ear plugs to limit noise, and adjust the room temperature so it’s comfortable.
- Rest Periods: Use short naps or planned rest periods during your day if you’re having a hard time sleeping at night. Research shows that a 30-minute nap can improve physical performance.
- Active Recovery: Incorporate light stretching, rolling, or mobility work to keep muscles loose and prevent stiffness.
2. Nutrition
- Pre-competition: Eat a balanced meal containing carbohydrates, proteins, and healthy fats 2-3 hours before your event to ensure you have enough energy to compete.
- Snacks: Have a small snack 30-60 minutes before competing- one that is high in carbs & easy to digest like a banana or energy bar.
- Post-event: Protein is crucial for muscle recovery after events. Protein repairs muscle while carbohydrates “refill” muscles with energy (glycogen). Aim to consume 20-30g of protein within 2 hours following your event, along with a carbohydrate-rich source.
- Hydration: Drink water throughout the day, and don’t forget to replenish your electrolytes!
- Alcohol: To recover effectively after exercise, you need to replenish your glycogen stores, support muscle repair, and rehydrate. Alcohol and the effects of being intoxicated can interfere with these recovery processes.
3. Injury Prevention and Management
- Use the CPRSMT: This is literally what we’re there to do- keep you in the best condition possible as the event wears on. We can help you with your warmup, provide recovery treatments to prevent injuries, assess any niggles when they start, treat any current injuries you have, help protect any current injuries, and even aid in pain management. Don’t be a stranger to the sport med room!
By focusing on these key areas—recovery & rest, nutrition, and injury prevention— you can perform at their highest level and thrive at the Canadian Finals Rodeo or your next multi-day event. Preparation is crucial for success in these scenarios, and putting some thought into how you will take care of yourself can help ensure peak performance throughout the competition.
