| The objective of e very rock climber is to reach the | | | | carbohydrate per kilogram of body weight daily. |
| zenith of your performance level on the day of the | | | | Carbohydrates can be pasta, breads, potatoes, or |
| competition. For this you must start certain | | | | sweets, fruits, etc. |
| preparatory activities almost two-months before the | | | | One-Week before the Competition |
| actual event. Besides the usual training routine you | | | | Stop all arduous exercises and start moderating |
| should start targeting specific muscle systems | | | | stretching and aerobic activity. Keep the muscles |
| (aerobic, anaerobic) and specific muscle groups for | | | | ample time to recuperate. Moderate aerobic activities |
| the type of climbing. Ensure the intake of a good | | | | must not use the climbing muscles. Some old low |
| nutritious diet to compliment the specific, targeted | | | | aerobic activities like bicycle riding, walking, moderate |
| training plan for maximizing your advantages. Given | | | | swimming, golf, and ping-pong, etc stimulate blood |
| below are general guidelines. You should seek advice | | | | circulation when target muscles are recuperating. |
| from a sports nutritionist or sports trainer for | | | | Food and Nutrition |
| individual training for your position. | | | | Have a carbohydrate rich diet and cut down on fat |
| Two Months before the Competition. | | | | and protein intake. Drink ample water and get 8 |
| Chalk out a workout with a daily routine that aims at | | | | hours of sleep. Have the normal quantity of food and |
| succeeding in the kind of climbing included in the | | | | avoid dieting during this time. By cutting down on |
| competition. Following are some types of training: | | | | water and carbohydrates before climbing |
| Negative sloping, long-reach moves and overhanging | | | | competitions, your stamina will drop by nearly half. |
| sums up to the Strength Training; Speed climbing, | | | | When the muscles are dehydrated they lose almost |
| Dynos make up the Explosive/Burst Power Training; | | | | 25%of their contracted strength and reducing water |
| Long or high runs that need continuous climbing for | | | | and food intake a day before, uses up the stored |
| more than five minutes is the Endurance Training and | | | | glycogen. This reduces stamina and causes |
| the Long leads, lock-off that require sustained power, | | | | dehydration, leading to a reduction in strength and |
| difficult clipping without burnout in addition to the | | | | ability. |
| duration of climb and long routes sums up to the | | | | Three Days before the Competition |
| Strength-Endurance Training. | | | | Avoid exercising, but carry on with stretching. There |
| After identifying the type of training you would need, | | | | are some endurance athletes who completely do |
| start a specific training plan that concentrates on that | | | | away with fat and protein intake during this time. |
| particular training. | | | | Better known as carbo-loading, this increases the |
| Food and Nutrition | | | | glycogen amount in muscles and liver and prevents |
| You must always keep away from fatty food two | | | | exhaustion during the very exhaustive events. |
| months before the competition. The usual training | | | | A week before the event, you must stick to your |
| diets must be high in carbohydrates, low in protein | | | | normal diet for the initial four days. Throughout the |
| and fats. If the carbohydrate is less than 60% of the | | | | other three days undertake a high carbohydrate diet. |
| daily calories, you may not be topping up the muscle | | | | A number of endurance athletes increase their |
| and glycogen stock, making the glycogen levels drop | | | | carbohydrate intake to about 10 grams per kilogram |
| below normal. People who find themselves unable to | | | | of bodyweight that is approximately 70% of dietary |
| train on a daily basis show signs of glycogen | | | | kilocalories during the two to three days prior to the |
| reduction. To avoid this condition you should have an | | | | event. |
| intake of approximately eight to nine grams of | | | | |