The Meet
With regard to preparation for the meet, on meet days or the night before, athletes should avoid high fat and fried foods, eggs, milk, carbonated and acidic beverages. Take advantage of easily digestible foods in small quantities. Carbohydrates are the food of choice, baked potato, pasta, breads, etc. Water should be plentiful. Generally the last intake of food should be 2-3 hours before competition and this should be a light meal or snack. Drink up until 20 minutes prior to competition! Go into a race on the hungry side rather than the other way around.
PRE-RACE MEAL RECOMMENDATION Eat approximately 3-4 hours before the Meet. SAMPLE BREAKFAST MEAL:
a. Bowl of oatmeal with skim milk. (other similar cereal may be substituted)
b. Glass of orange juice. Other juices may lead to gastric problems!
c. Dry toast and jelly – 2 slices. (no butter!)
d. Regular tea. Not decaf
e. Cool water (even if you are not thirsty)
f. Avoid Fats or Sweets for twelve or more hours prior to the meet.
g. If you eat closer to race time then reduce the volume.
h. Take your last fluids no closer than 20 minutes prior to race start and limit the volume to 8 ounces or less.
Pre- Race; Get acquainted with the course and strategic spectator points; i.e., the start and finish lines as well as lesser-frequented areas where you may actually be heard over the cheering crowd. Know the Lassiter uniform so that you can encourage all of the team members. Each team member supports his/her teammates. Find the division for the race that your child is to participate in. DO NOT expect the attention of your child once they have joined the team at the race site. They need time to mentally and physically prepare for the race with the coach and team.
During The Race : Cross Country is not a sport observed from a stationary point. There are many ways for the spectator to enjoy watching a race. Certainly the start and finish are exciting aspects that you don’t want to miss out on but every child gives his/her all at these points! There are other vantage points along the course where the athletes loose concentration and need encouragement. You can be beneficial by voicing words of encouragement.
Post Race; It is important to expect that immediately after a race, a runner will be very fatigued with symptoms such as rubbery knees, glassy eyes, the appearance of fainting, nausea, and salivating. These symptoms usually subside quickly. Coaches are trained to treat these and other symptoms. There are generally medical personnel at the bigger meets. After a runner comes through the finish chute and receives a place card, it is his/her responsibility to report directly to the coaches to turn in the card and to be given feedback concerning the race. Athletes are also expected to do a team cool down before socializing. This does not mean that parents should refrain from contacting their child. A quick pat on the shoulder or congratulatory remark is certainly appropriate. All athletes are also expected to cheer on their teammates who are in the same race or in later races.
