Maximilien Van Haaster (fencing) in training in the Physical Training Room at the Complex of the Institut national du sport du Québec
PHOTO CREDIT : @MAXVHAASTER INSTAGRAM

LAST LEG BEFORE THE GAMES

Which keys elements to prioritize in athlete’s physical and mental preparation

The final phase before the beggining of the Olympics and Paralympics in Tokyo is now underway. Obviously, the pandemic has had a significant impact on athletes’ routines, training habits and competition schedules. It also had an impact on all those involved in the preparation of athletes who had, like high level athletes, to redo their planning time and time again. Four experts from the Institut national du sport du Québec share their reality in this final stretch of preparation … where everything can change at any moment.

The key to success is good communication

“Communication between athletes, coaches, physical trainers and all other experts has been very important over the past year. We have been able to adapt and this is what ensures that the athletes will be ready despite the circumstances,” explains François Raymond, Strength and Conditioning Trainer at INS Québec. “But this quality of communication will have to be maintained until the day of competition since we will have to continue to manage the uncertainties.”

Sylvain Gaudet, Exercise Physiologist at INS Québec, adds that “switching into solution mode is essential since we will certainly have to adjust several parameters and reorganize certain elements. One of the challenges is to keep the athletes motivated as this year the competition schedule sometimes changes overnight.”.

How to deal with uncertainty and stress?

Mental preparation is a key component in the overall preparation of athletes. Obviously, the body has to be physically prepared to perform the movements required by the sport itself, but to be physically ready, you also have to be psychologically ready. This is not necessarily easy with less than 100 days before the Olympics when there are athletes who are already qualified and others who don’t even know when and where their qualifying events will take place yet.

Even for athletes who are already qualified, the anxiety about any possible changes remains. As the big day approaches, it is therefore important to try to deal with unknown factors as best as possible. “What is important right now is to make a contingency plan that will give the athlete confidence,” said Amélie Soulard, Mental Performance Consultant and Psychologist at INS Québec. “Even if several parameters remain to be confirmed, some can be anticipated. It is important to make decisions now to minimize the stress of the unexpected.”

You also have to prioritize moments to recover and allow yourself time rest, relax and reset. Maintaining a balance between physical and mental preparation until the Games will increase the well-being of the athlete on the day of the competition. It is also time for the athletes to continue implementing stress management strategies while developing their sense of representing Team Canada.

For athletes who are not yet qualified, it is important to focus on the present moment to ensure quality preparation and not succumb to the stress of the unknown. “Practicing mindfulness and doing meditation are things that can help athletes. In this phase, establishing your training goals and intentions is fundamental to focusing on what to do now, in the moment. », emphasizes Amélie.

What are the elements to prioritize during this final stretch?

“We’ve been working with these athletes for months, if not years, so we know their weaknesses and injuries very well. The follow-up is even tighter in the last leg before the Games in order to keep them healthy and reassure them of their ability to train and be ready for competition. We are ensuring a daily presence on the training grounds and reinforcing the importance of pre-workout activation and post-workout recovery sessions, all with the goal of reducing the risk of injury.”, says Josiane Roberge, Chief Physiotherapist at INS Québec. Here as well, communication plays a big role in risk management. “Building athlete confidence and communicating with coaches and the integrated support team are key to supporting the athletes well and allowing them to perform at their best. », emphasizes Josiane.

“It is difficult for some sports to recreate the games  intensity and the decision-making speed for sports such as water polo or judo for example,” said François Raymond. The temptation can bring the coaches and athletes to train even harder in the last months. However, the team of experts is there to support the coaches to ensure optimal and balanced preparation. A very complicated puzzle when uncertainty always affects the conduct of competitions.

“The important thing right now is to plan a ripple in the volume and intensity of training to compensate for the lack of competition. In a standard schedule, final preparation takes six to eight weeks before Olympic and Paralympic competitions. », explains Sylvain Gaudet. The last two-week period before the Games will be the sharpening period where athletes reduce their training volume to further recover and eliminate accumulated fatigue. It is all about recharging the batteries.

“The athletes will continue their mental and physical preparation to the best of their ability. We have to remember that success comes from athletes resilience and diligence to always want to do better every time,” concluded Amélie.