How to approach your first-ever masters competition

By Becki Hall

Gary Piazzon's guide to stepping into the stadium with confidence

For many Masters athletes, entering a first-ever competition is both exciting and nerve-wracking.

Gary Piazzon knows this feeling well. With decades of experience in athletics – starting as a runner in his teens and later transitioning to javelin – Gary has competed across a wide range of levels and events, but only recently began competing as a master.

Now, he reflects on his own first competition experiences and offers practical advice for others stepping into the arena for the first time.

Gary's first competition experiences - from two different perspectives

Gary’s first taste of athletics competition came as a teenager, and he remembers it vividly. “I was nervous, more than I can really put into words. Everything felt big – the crowd, the officials, the other athletes. I had trained a lot, but stepping onto the track for the first time, there was a real sense of ‘this is it’,” he recalls.

Back then, the focus was mainly on performance and results. “I was obsessed with distances and times, and if I didn’t hit a personal best, I felt like I’d failed,” he admits. The experience was exhilarating but also overwhelming – and it taught him early on the importance of mental preparation alongside physical training.

Fast forward to his first competition as a masters athlete, and Gary’s perspective was very different. “I wasn’t feeling the same pressure to hit PBs immediately,” he explains. “As a master, it’s about enjoying the experience, testing yourself, and learning how to manage the event alongside life commitments. There’s still nerves, of course, but it’s a more balanced, considered kind of anxiety.”

However, having spent his teenage years sprinting, Gary’s first experience of a field competition threw up some surprises. “Even as someone who’d trained seriously for years, the first throws competition was a big learning experience. You quickly realise that training is very different from performing on a field with spectators, officials, and fellow athletes watching every move. And the rhythm of a throws comp is totally different to running a race when I was a kid!”, he explains.

Despite the differences, some elements remain constant. “The excitement of competition, the adrenaline, and that moment of stepping into the circle or onto the track never really changes,” Gary reflects. “Even after decades in the sport, there’s nothing quite like it.”

Choosing the right first competition

Selecting the right competition for your first foray into masters athletics can make all the difference to your experience. Gary emphasises that it’s not just about picking a date or location – it’s about finding an event that matches your experience, goals, and logistical realities. “You don’t want to walk into your first comp feeling completely out of your depth,” he says. “It’s worth doing a bit of research and picking a smaller, more local meet like a club open meeting first, rather than jumping straight into a national championship.”

Location and travel are also key considerations. “As a masters athlete, you’ve got other responsibilities – work, family, recovery – so pick a competition that’s realistic to get to and back from without stress,” Gary notes. “Even if the event is only slightly further afield, think about parking, transport, and what time you’ll need to get up on the day – all of this affects performance.”

Event format and support are also important when choosing the first competition to test yourself. “Some competitions are well-run, with plenty of marshals, warm-up areas, and clear schedules, while others can feel a bit chaotic. For your first comp, you want something structured so you can focus on your performance rather than logistics.

“The masters community is always so helpful, and most of them are very experienced, so get some guidance from your peers on which competitions they’d recommend, and which they’d suggest you steer clear of”, he advises.

Finally, consider the level of competition. “It’s tempting to want to immediately compare yourself against more experienced athletes, but your first competition is about learning and getting a feel for how things work,” Gary explains. “Look for an event that’s welcoming, where you can ease into competition and build confidence without coming away feeling disheartened if you didn’t quite stack up to the competition.”

Gary’s top tips for choosing your first competition: Start small and local, prioritise good organisation and manageable logistics, and remember your first event is about experience rather than results.

Preparing for your first masters competition

Preparation is key to feeling confident and performing well at your first competition, and Gary emphasises that this happens on both short-term and long-term timelines. “Preparation isn’t just about training hard in the week before the event,” he says. “It’s about building a plan in the months leading up to it so that when the day comes, you feel ready both physically and mentally.”

Long-term preparation - a month or more out

Preparation is key to feeling confident and performing well at your first competition, and Gary emphasises that this happens on both short-term and long-term timelines. “Preparation isn’t just about training hard in the week before the event,” he says. “It’s about building a plan in the months leading up to it so that when the day comes, you feel ready both physically and mentally.”

In the weeks leading up to the competition, Gary recommends solidifying technique and building consistency in training. “About a month out, I’d be looking at really nailing the technical drills – making sure that my technical mechanics are consistent and that my warm-up routines feel natural,” he explains. He also stresses the importance of gradual workload management: “Masters athletes can’t just throw or run as hard as they did in their twenties without consequence. You need to balance intensity with recovery so you arrive at the comp fresh, not fatigued. Make sure you’re finding the balance between physically well-prepped and strong, but not over-worked”.

Planning logistics is another key factor. “I always make sure I know the schedule, how long travel will take, and what kit I’ll need well ahead of time. That might sound boring, but it removes a lot of stress on the day and means I have less to do in the days leading to the comp,” Gary says. He also recommends attending the venue for a practice session beforehand, if possible. “Just seeing the layout of the field, the run-up area, or the throwing circle gives me a massive confidence boost. It’s not always possible (and you might not feel it’s necessary for a smaller competition), but if you’re chucking yourself in at the deep end and entering a national or international competition, then familiarity with the surroundings will really help you”.

Short-term preparation - a week to a few days out

In the final week pre-comp, Gary focuses on tapering and mental preparation. “You don’t want to be fretting about hitting PBs in the week before – it’s about feeling sharp and confident,” he notes. He also highlights the value of visualisation and routine in building that confidence: “I’ll go through my warm-up routine, my throws, my sequence in my head. Even if it’s just for a few minutes a day, it helps calm nerves and reinforces good technique.”

Sleep, nutrition, and recovery are also crucial in the days leading to a competition – especially for masters athletes with busy lives away from the track. “I make sure I’m eating well, hydrating, and getting decent rest. Masters athletes sometimes underestimate how much difference that can make – it’s not just the training that counts,” he adds.

Gary’s top tip for preparing for your first masters competition: Focus on consistent technique, plan logistics carefully, and make time for mental preparation and recovery in the days leading up to the event.

What to expect from your first masters competition

For many masters athletes, the first competition can be both exciting and a little daunting.

But Gary emphasises that understanding what to expect on the day can make the experience far less stressful, and far more enjoyable.

“On the day itself, I always recommend arriving early, familiarising yourself with the field, and doing a complete warm-up,” Gary says. “Give yourself plenty of time to stretch, practice a few movements, and feel the environment. It helps settle any nerves and gets you into the right frame of mind.”

And take time to check out the venue before you need to start prepping for your big call-up. “Having a look around the stadium – whether it’s the throwing circles, jump run-ups or warm-up areas – will make you feel more comfortable in your surroundings, and will really help with visualisation, if that’s something you do”, he adds.

However, even though you’ll have no doubt prepped well pre-competition, Gary is honest about the unpredictability of first competitions. “There’s a lot of waiting around, unexpected weather, potential delays to the timetable, and the sheer unpredictability of what others are doing in the competition environment. You just can’t prep for that kind of thing. But that’s part of the learning process – adapting under competition conditions is a skill in itself.

“It’s not just about throwing or running or jumping well – sometimes competition success is more about staying composed when things don’t go according to plan.”

For first-time competitors, Gary also stresses the importance of keeping their focus on personal development rather than immediate results. “Your first comp is about learning what it feels like to perform under pressure. Results are secondary. Take note of what works, what feels comfortable, and what you can improve next time,” he explains. He encourages other masters athletes to treat the first event as a learning experience, observing pacing, managing nerves, refining routines, and testing warm-up strategies.

“That first competition will provide you with valuable insights that can shape your future training and performance”, he emphasises.

Gary’s top tip for what to expect from your first masters competition: Arrive early, familiarise yourself with the venue, focus on your own performance, and embrace the unpredictability – the experience is just as important as the results.

Gary's ultimate top 5 tips for first-time masters competitors

Despite masters athletes being able to get advice from their peers and coaches, Gary feels some practical strategies are often overlooked but can make a big difference for first-time competitors. These often aren’t offered as advice because seasoned athletes feel they’re a “given”—but they might not be so apparent to those experiencing this for the first time.

So, Gary has outlined them for you now:

Tip 1: Prepare every bit of kit advance. And he doesn’t just mean your basic comp kit! Unless you’re flying to a competition, there’s no need to worry about the size of your kit bag, so take more than what you need – and consider what you’ll want to have with you for every stage of your comp day. “Pack everything the night before, and double-check it. Make sure you have spare clothes, waterproofs, spare spikes, a spike key, pins, a towel, a fold-up chair, sufficient food and water, a mat, a foam roller… absolutely everything you could possibly need. Knowing you’ve got every eventuality covered will keep your mind clear so you can focus on the event.”

Tip 2: Practise your pre-event routine. Getting into the right mindset isn’t just about mental preparation – it’s also physical. Gary advises having a short, repeatable sequence you do before each event, whether that’s stretches, mobility drills, or a set of throws – and rehearse it in training. “I go through a little ritual for every throw in training, and on competition day, it’s exactly the same. Doing this makes everything feel familiar and helps settle any nerves, so you’re focused on your performance instead of the process”.

Tip 3: Keep a mini competition log. This isn’t about obsessing over numbers; it’s about jotting down how you’re feeling at the time, because it can be so hard to remember when you get home. Gary carries a small notebook to jot down what worked, what felt off, and little notes on conditions, timing, or energy levels for each competition. “Even five words after each throw or attempt can be a goldmine for the next comp. You start to notice patterns, see where improvements can be made, and it helps you feel in control rather than overwhelmed by the experience.”

Tip 4: Use simple relaxation and breathing techniques. Nerves are normal, but controlled breathing or short mindfulness exercises can make a real difference. “I take a few deep, slow breaths before stepping onto the field, focusing on the rhythm of my body and letting tension go. It sounds simple, but it can completely change how you perform under pressure. Think of it as tuning your mind as well as your body”, says Gary.

Tip 5: Connect with other competitors. First-time competitions can feel intimidating, but connecting with others – even briefly – can ease nerves and give a sense of community. “The masters athletics community is renowned for being really friendly. Everyone likes a chat, and you’ll always be welcomed.

“Say hello to someone near your event, ask a quick question about their warm-up, or just share a laugh. You’ll often get little tips and encouragement, and it makes the whole experience far more enjoyable. Plus, seeing others in the same situation reminds you that everyone starts somewhere.”

Step into your first masters competition with confidence

Gary’s experiences show that your first masters competition is as much about mindset and preparation as it is about physical performance. While nerves are natural, taking practical steps, planning ahead, and embracing the learning process can make the day both enjoyable and rewarding.

“Don’t put pressure on yourself to perform perfectly first time out – your first comp is all about understanding the rhythm, the environment, and how you respond under competition conditions,” Gary advises. “Approaching your first event with curiosity and patience allows you to absorb valuable insights that will shape your future as a masters athlete”.

Ultimately, there’s no single “right” way to tackle a first competition, but by preparing thoroughly, focusing on personal performance, and connecting with the friendly masters athletics community, first-time competitors can not only enjoy the experience but also set the foundation for continued progress and confidence in the sport.

About Becki Hall