Do the basics wellKe y m e s s a g e s f o r ta l e n t d e v e l o p m e n t

Outl ine

1. Introduction2. Train smart3. Eat healthy4. Recover well5. Listen to your body6. Travel health 7. Gear and luggage8. Fair play

1. Introduction“Do the basics well.”

Introduction

• For optimal training adaptations and performance: do the basics well!• … and not only on trainingcamp!

2. Train smart

Train smart

1. Practice, practice, practice.2. Polarized training3. Neuromuscular training4. Strength and conditioning5. Yoga / mobility / triggerpoint6. Consistency is key7. Balance volume/load/recovery8. Listen to your body9. One-size-doesn’t-fitt-all10. Monitor growth11. Monitor training adaptations12. Monitor recovery13. Communicate with your coach

3. Eat healthy

Eat healthy

Sudden increased training load with inadequate nutrition to support it = biggest risk for stress fracture/overuse injury

Eat healthy

4. Recover well

Recover wel l

1. Sleep 9-10h / day, everyday!2. Regular timing3. No screens 1h before bed time4. Pre-night snack contains protein and

some low GI carbs1. Yoghurt and banana2. Oatcakes with low-fat cottage

cheese3. Yoghurt and cereal bar

5. No energydrinks, coffee, tea, cola

5. Listen to your body

Recover wel l

1. How do you feel? Note in training diary.2. Monitor growth3. Stay injury free4. Report small issues to your coach or physio

6. Travel health

Travel health

1. Wear compression socks2. Move every 30-60 min3. Hydrate4. Eat healthy (bring own food)5. Start acclimatizing asap: adapt timing of meals

and sleep

7. Gear and luggage

Gear and luggage

1. Check gear and replace gear that’s not in perfect condition

2. Check luggage weight limits of your air line3. Check bike transport reservation4. Check air port transfer5. Always put racing flats, goggles, racingsuit and

helmet in your handluggage (in case you don’t receive your bag in time)

8. Fair play

Fair play1. Respect competition rules.

2. Respect parents, coaches, athletes, referees, …

3. Respect yourself

4. Be an ambassador

5. Play it fair !

“ The best preparation for tomorrowis doing your best today”