The Athlete Checklist

By Destiny Ogali

As an athlete, there’s a range of different things that you want to have ticked off relating to your performance. You need to have all of these areas covered to give yourself the best opportunity to grow and develop your athleticism. 

Today, I’ll be giving my perspective on these subtopics and why they are vital to master in the long run.

What athletics training is best?

I know it’s a given that you need to train as an athlete, but the specific TYPES of training you do are what can either hinder or elevate your performances.

It isn’t a one-size-fits-all approach when it comes to training. There are some generic exercises, sessions and movements that most sprinters will do to enhance their training programmes.

However, I can't emphasise enough that you should have a programme that is catered to YOUR specific needs and requirements as an athlete.

Iron out your weaknesses

There could be an aspect of your race that is considerably weak and needs improvement for you to progress to the next level. It wouldn’t make much sense to ignore that major issue for the sake of focusing on other things. You want your programme to highlight your weaknesses and address them while also giving you an overall workload that enables you to enhance your strengths even further. 

Depending on your age, availability and various other factors, you may not be able to train as much as others. If this sounds like you, do NOT let this deter you from training!

Is simple training successful for sprinters?

In my case, when I was younger, I couldn't train as much as I would have liked, but was still able to achieve my goals on a very straightforward programme. Simplicity is key! 

Making the sessions and programme easily understandable helps you as the athlete to comprehend what you are doing and why. If you are ever unsure about something in your training, you must always ask your coach.

Your training should be built around your overall schedule. Work, school and other commitments could ultimately affect your ability to train if you let them.

Also, if you want your coaches to plan accordingly for your training, they need to be aware of your schedule on a week-by-week basis. There’s always a way to work around things, but communication ahead of time will help things to be sorted out sooner rather than later. 

Nutritional needs for sprint athletes

As an athlete, you need to eat properly. There's no sugar coating it!

You’ll find an abundance of information online and on social media about dieting and its importance for athletes. You MUST be wary of what you see and take in when it comes to readily available resources such as this.

For me, diet isn’t and shouldn’t be overly complicated. Here's how I break all the vital elements down in my head...

• Protein aids muscle recovery, growth and regeneration.
• Carbohydrates help with energy storage.
• Fruits and vegetables help to boost the immune system and aid digestion.
• Fats and oils help absorb fat-soluble vitamins.
• Dairy products (milk & cheese, etc.) help develop bone health, muscle function and immune system support.

...and don't forget to stay hydrated!

Hydration is also a key component of a nutritious body. When we exercise, we sweat and lose salt from the body. Major salt loss in the body can lead to nausea and headaches, which we want to avoid. Drinking water, especially, will undoubtedly keep these issues at bay!

All in all, you want to ensure you are eating enough of the right foods. Take a look at the various sources of these food groups and how you can fit them into your diet. You’ll know your dietary requirements best, so please ensure you check over things before eating them. It's also worth remembering that there are always alternatives you can choose for the different food groups, if needed.

Why use a food diary?

Having a food diary can help track and monitor your overall eating habits.

If you are currently trying to decide which foods work best for you, then having a logbook which details what foods have worked best for you over time can help you in determining a truly decent diet. 

With some foods, it may be a case of trial and error. I don't eat snacks all that much, if I'm being honest. I prefer to have substantial meals. But depending on your personal schedule, you may need to have snacks throughout the day to keep you going, which is also equally fine.

The fun part about this is that it’s personalised to you! We don’t all like or enjoy the same foods. It’s fun to mix things up and try new things. Once you know what you prefer, try to stick to it. 

However, one thing I would say is to avoid experimenting with new foods when in competition. Certain new foods may upset your stomach, and that isn’t an issue you want to have to deal with when in competition.

Don't neglect your recovery!

Having an effective recovery process will help you to train consistently.

If you are unable to recover from previous days of training, it makes it difficult to train consistently. Many factors can affect your recovery. Examples of this include the following...

• Overtraining
• Sleep
• Fuelling
• Stress
• Overall time management

When it comes to overtraining, your programme should be set up in such a way that it allows you to recover well from what you are doing. If you do too much too soon or overwork yourself over several weeks, you could be increasing the risk of an injury, which is something we want to minimise as much as possible. No one enjoys being injured. It means taking time away from something you enjoy! There can sometimes be a fine line between overtraining and undertraining. It’s important to discuss this with your coaches to ensure you are getting the right balance.

Catch those z's where you can...

Sleep is key to recovery, which will always be the case.

When we are asleep, our body is at complete rest, where the muscles and tissues can repair and grow. If we don't give ourselves enough rest, we can delay or stop this important process from happening. Having a good sleep routine is key to preserving the body in preparation for your day as a whole.

I know for many, sleep is an area for improvement. It may be a case where you struggle to sleep at night but can take shorter naps throughout the day. If this works for you, then stick to that. Always discuss your sleeping patterns with your coaches. Your coaches must know about your sleeping patterns so they can be aware of whether or not you are recovering between sessions. 

Your eating habits will also contribute towards your overall recovery. Eating consistent volumes of food will help you recover better between sessions. Your body desperately needs that energy to train at an effective pace.

Ingesting good sources of protein (as briefly mentioned above) can also start the muscle repair and regeneration process. Without the right kinds of foods, you’ll find yourself feeling more fatigued during and after sessions. You can do yourself a massive favour by formulating healthy eating patterns, as this will help you perform at your peak.

On another note, if you are an athlete who needs a small snack during the session to stay in top form throughout, you must plan your day accordingly to ensure that everything is in order. 

But again, everyone is different. Some athletes don’t eat much before training, whereas others eat a fair amount before and during their session. This is where having the food diary I mentioned earlier can help you to understand what works, and what simply doesn't. 

Keep calm and stay on track...

Managing stress levels is also paramount for a successful recovery.

I can completely understand that at times in life it can get quite stressful. However, it's safe to say that trying to set your life up in such a way that your stress levels are managed and monitored will help you to perform to your full potential.

When we stress, it becomes more difficult to concentrate and train effectively. Regardless of how you manage your stress, you should follow consistent, proven methods that alleviate this anxiety, which in turn will train the body better. Being able to communicate any internal uncertainty with your coaching team can also ensure you are receiving the appropriate support. With less stress, you can have peace of mind and rest accordingly.

Watch that clock...

Time management is also integral to overall recovery. 

Setting your days up in such a way that you make time to rest will never not be beneficial. There’s no point in having multiple training sessions a week, followed by more strenuous activity afterwards. Where is the time to rest in amongst so much activity?

Balancing school, work, and other commitments will require particularly good time management and planning to give yourself the rest and recovery you require. There may be times when you aren’t quite able to get the proper rest and recovery that you need in the week due to unforeseen circumstances. Please don’t panic when this happens.

Sometimes, things happen that are completely out of our control. If anything, this gives good practice for the body on what it feels like to train and compete when you aren’t 100%. You’d be surprised to see what the body can do, even when you're not fully up to it. This, of course, should NOT be something we are ideally aiming for, but in certain situations, this may well be the case. 

Prepare to triumph on the track!

In the lead-up to any competition, a thorough preparation process will give you a better chance of reaping the results you're aiming for. 

In this process, you will look to organise and prepare everything required for the competition. This will mean doing everything AHEAD of time to ensure that on the day, all has been truly taken care of.

You will need to factor in how long it will take to arrive at the track and how much time you will need to warm up. This includes when you will need to wake up and when you will leave to arrive, which will help to give you enough time to warm up freely before your big event.

Whether you plan to drive, fly, take the train or ride-share to the competition will also evidently affect the overall timescales involved. Don't forget to factor in any potential traffic and/or parking issues that could occur whilst you set off on your journey either!

A prime example...

I was involved in a situation that took place this indoor season, where I was driving to a competition and I (mistakenly) failed to factor in the traffic.

This competition was taking place in London after working hours. Consequently, I found myself arriving at the competition with barely any time to warm up. I had to rush everything, and to make matters worse, it took me 20-30 minutes to find parking.

To make matters worse, the parking lot was full, and I had to have a degree of patience to find somewhere to park, as this proved to be very difficult.

I made a mistake that day that I had to learn from. Always give yourself enough time. I can't stress it enough!

Plan for all potential variables to the best of your ability. In the end, I didn’t run very well that day, and I was quite frustrated with myself, knowing the outcome may have been much different if I had arrived for this competition at a much more suitable time.

What's more, have all the relevant timetable information ahead of time, so that you can make these arrangements from a place of certainty as opposed to just guessing. This includes factoring in the call room.

Why is the call room crucially important?

If you are at a competition with a call room, you will need to factor this into your overall schedule.

The call room time and the race time are two distinct things. Make no mistake about that!

You must arrive at the call room BEFORE going out to race. To do this, you will need to complete your warm-up beforehand. Arriving late to the call room could result in refused entry, meaning it would be a wholly frustrating mistake to make.

Get everything in order

All of your food and race equipment must be prepared and brought with you on the day. Never assume that the venue will have what you need already.

There may be competitions where no food stalls or blocks will be available, especially in smaller areas or stadiums. Most of them will have these things, but always assume that they won’t, so that you're prepared for the worst-case scenarios. Having everything you need will put your mind at ease, and you'll want to follow the same process you would at training as you would at a competition. 

On the positive side, this may help to create a competition checklist, including everything you need to tick off for a successful stint at your next meet. You can then create a routine to help you get everything done ahead of time, eliminating the chances of missing anything in the process.

In terms of training, you and your coaching team will have an appropriate preparation plan to ensure you enter the competition in the best shape possible. Maintaining good communication and focusing on executing exactly what your coaches want from you will always aid you in the long run, too. 

The competition is the fun part. It's where you can put everything together, which will give you the confidence to go out there and express yourself fully on the track. 

You've got this...

On the day, just relax. 

And while you're doing that, remember to do the following...

• Follow your normal process.
• Ignore all distractions and things outside of your control.
• Have fun.
• Stick to the plan.
• Keep a clear mind.
• Focus on what really needs to be done.

We don’t always get the chance to completely soak in the moment when we’re at these competitions. Wherever you can, take some time to enjoy the excitement and vibrance from what's to come.

But, perhaps most importantly, be grateful for the opportunity to race, regardless of the outcome. The process is what’s important. We do what we do because we love it! So go out there and enjoy it!

Get your checklist in order now!

Over the years, I’ve learnt a few things along the way that have aided me in my athletic journey. With that in mind, I desperately wanted to share some of the knowledge I gained with you here so that you can be well-equipped as an athlete, no matter what level you are competing at.

The process stays the same regardless. The more organised you are the better! The more knowledge and experience you can acquire the better! Every single race you do is an experience that you can look at and learn from.

Take a notebook, or use your phone to jot down how you felt on the day and what things you would like to change to help you in your journey. You have to find what works best. It may not always be that your coaches know exactly what you need, so you will need to rely on yourself, too.

It could be one small thing that makes a huge difference. This may take time to realise, but it’ll be oh so worth it when you figure it out. Be patient and keep going! It’s all part of the journey.

If you need more help with creating your own customised checklist, please feel free to get in touch with me in whichever way works best for you. I'm always here to help all athletes as best as I can!

About Destiny Ogali

Destiny is a sprinting athlete who competes for Harrow AC, and he is incredibly passionate about helping other sprinters and athletes go further in their athletic journeys!

He already has experience in discussing athletics topics with others through The Visions Network, where he has sat down and spoken with some great athletes, including Desiree Henry and Aidan Syers!

You can find Destiny's sprint performances on his Power of 10 profile.

Instagram: @destinyogali & @thevisionsnet