Preseason Power-Up: 8 Tips for Female Athletes

Hey Just Tri Tribe!

It's that time again – PRESEASON is here for all you talented female athletes getting ready for NCAA, NAIA, NJCAA, and fall youth sports. As we move through the month of August, it's more than just reconnecting with friends and meeting new teammates. Depending on how you view it, preseason can feel a bit stressful. But if you're proactive and diligent in your preparation, it doesn't have to be.

Over the next three weeks, you have an opportunity to make a fantastic first impression on your coaches and teammates while setting the tone for your fall season. Check out these eight tips to boost your training capacity, stay strong, and start the season off strong!

8 Tips for Female Athletes during Preseason

1. Track Your Menstrual Cycle*

Keeping track of your cycle and period frequency (or infrequency) will help you stay in tune with your body and understand its fluctuating needs. You'll feel more in control and accepting of changes across each phase of your cycle.

*Read the "Training with your Menstrual Cycle Not Against It" blog to get more insight on aligning your cycle with training, nutrition, and hydration.

2. Get Your Sleep (for Recovery, Restoration, and Memory)

Aim to get at least 8-9 hours each night. Sleep is not only when your body grows, recovers and repairs from the previous day's work, it's also when it retains and organizes memories. When you learn a new skill or responsibility within a system or position, sleep helps form memories and thus contributes to improved execution and decision making.

Naps are also great options during the morning and early afternoon. Limit your nap length to less then 90min. Your body may want to nap longer, but if you get more than 90min it will negatively impact your slow wave sleep during the night.

3. EAT* (for Fuel and Recovery)

The food you eat will impact your strength, training, performance and recovery. Remember to eat around your training bouts to boost your energy and increase your energy availability and support your recovery. Carbohydrates and high quality protein sources are best for sustaining energy, support hydration and recovery. Women have a 30-minute metabolic window after exercise where nutrition can shift the body from a catabolic (breakdown) state to an anabolic (build/repair) one.

*Read "The RED-S, White and Blue" blog for more information on Relative Energy Deficiency in Sport.

4. Stay Hydrated* (to support Thermoregulation and Recovery)

When you exercise, your core body temperature rises. Your body responds by sweating to release the heat. Coming into a session hydrated and staying hydrated throughout the session will assist with thermoregulation, preventing cramps, heat exhaustion, and heat stroke.

*Read "Hydration Needs for your Hot Girl Summer" blog for hydration recommendations.

5. Set a Routine (and stick with it)

Routines create structure and promote mental, physical, and emotional health. Consistency within a routine is a critical driver for success. Establish a routine that aligns your behaviors and actions with your goals. Stay focused and prioritize activities that will help you achieve your goals. Setting a daily routine will align your circadian rhythm and the repeated actions will assist with your long-term commitment to your goals.

6. Schedule time for Recovery (between training sessions)

Recovery modalities (like foam rolling, ice baths, massage guns, sports massage, Normatec compression sleeves, etc.) have shown to enhance the rate of blood lactate removal following high intensity exercise and reduce the severity and duration of exercise-induced muscle injury and delayed onset muscle soreness (DOMS). The sooner you can get the recovery session in, the better!

7. Don't Let a Bad Practice or Result Define your Preseason

Bad days happen. Mistakes happen. The question becomes - how do you respond? Take a moment and a deep breath. Acknowledge it. Analyze it (what could you have done differently?). Adjust. Don't let the small stuff throw off your mojo. You got this!

8. Invest in your Team (Teammates and Coaches)

You are all on the same team. It's about building trust and being vulnerable. They're your team, but more importantly, they can become your family. Set your intentions and lead by being the first to reach out to your teammates and provide support. Ask how they're doing. Ask if they need anything. These small gestures of service will go forge the strongest bonds on and off the field!

Meaningful connections and relationships across a team are fundamental to a champion culture and will last long after you're done playing sports.

Now, you're all set for this exciting journey! You've put in the hard work all summer. Don't stress – enjoy the moment. Believe in yourself, your abilities, and your value to the team. You're unstoppable! Go out there and rock it!

Thanks for reading – hope you have an awesome week ahead. Stay safe and keep that "Just Tri" spirit alive!

Best wishes in sports,

Lindsay

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