Preseason: The Female Athlete Survival Guide

Hey Just Tri babes!

It's about that time of year again! The highly anticipated PRESEASON for all the female athletes competing in NCAA, NAIA, and NJCAA fall sports (i.e. soccer, volleyball, field hockey, and XC). The beginning of August, is more than just rekindling old friendships and meeting new teammates. Depending on how you perceive it, preseason can be a very stressful time. Over the next three (3) weeks you have a chance to make a great first impression on your coaches and teammates and establish yourself and your intentions for the fall season. Use these eight (8) tips to help increase your capacity for training, maintain resilience and readiness all preseason long.

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 it's 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. Sleep (for Recovery, Restoration, and Memory)

Aim to get at least 8 hours each night. Sleep is not only when your body recovers and repairs from the previous day's work, it's also when it retains and consolidates memories. When you learn a new skill or responsibility within a system or position, sleep helps form memories and thus contributes to improved performances. 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. Hydrate* (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. Use Recovery Modalities 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 from a Fitness Test 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. Connect with your Teammates, Coaches, and Team Staff

You are all on the same team. It's about building trust and being vulnerable. They're your team but more importantly can be 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! Also, talk with your coaches and team staff about more than the x's and o's and your needs. Yes, they coach to serve you and the team but they have families and other interests too. Remember, every staff member and coach is rooting for you and will support your journey in any way. So lean into them. Meaningful connections and relationships across a team are fundamental to a champion culture and will last long after you're done with sports.

Alright, the time has come... you're ready! You trained all summer for this moment. Don't overthink it. Enjoy the moment. Believe in your abilities and that you bring value to your team and you'll be unstoppable. You go girl! Good luck!!!

Thank you for taking some time to read this week's blog :)

I hope you have a great week! Have fun and be safe! And as always, Just Tri!!

Yours in Sport,

Lindsay

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