18h • Performance hack 💪
Performance hack
Don’t Change Everything Before the Race
Many athletes feel the urge to “maximize” preparation 1–2 weeks before a race. They increase training volume or intensity, add new recovery methods, or introduce new supplements.
Don’t do it.
When race day is close, stick to your established routine. If you want to implement changes, do so well in advance, so the body has enough time to adapt. Even seemingly positive interventions can become stressors in the short term.
Sleep is a good example. Its duration and quality significantly affect performance. However, if you suddenly start going to bed two hours earlier and waking up one hour later right before a race, you may disrupt your circadian rhythm. A change that appears beneficial can actually have a negative effect.
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