Relaxing before a sporting event

Sleep, eat, hang out, maybe go for a massage... relaxing is the best way to prepare for a big event and it's something even Olympic athletes do, writes Roland Kemp.

A racehorse is only as good as its shoes; a car only as good as its tyres. Similarly, if you play sport or exercise, the condition of your feet is paramount.

It's often these 'minor' things that plague us and lead to discomfort or even injury, so just like regular exercise, regular maintenance of our joints, skin and even our mind is essential.

With the Beijing Olympics almost upon us, many top athletes will be going through the same process right now. Obviously, they'll have their own physios, coaches, masseurs, psychologists and other specialists to assist them, but the basic principles are the same.

Because when you're preparing for a big event, you don't want the little things to worry you.

For others, their own 'big event' might be a fun run, a game of action cricket or just a kick of the football with friends. Even so, looking after your wellbeing - from head to toe - is crucial to maintaining fitness.

In my case, my big event involved a race and not just any race; a half Ironman triathlon. Believe me, the word 'half' does not make this race half as difficult.

Having competed one in Monaco last year, I signed up in January to do it all over again, this time in the UK and it's been a steady journey of mental and physical preparation ever since.

For those of you unfamiliar with this race, a half Ironman consists of a 1.2-mile (1.9km) swim, 56-mile (90km) cycle, 13.1-mile (21km) run.

With a big event on the horizon, it's not uncommon to feel tense, anxious or tired. Relaxation, getting sufficient sleep, keeping hydrated and eating well will all help stave off fatigue and irritation.

But there are a number of additional things you can do to make you feel more relaxed... however, we'll breeze over the unprintable methods and move on to some good, wholesome advice.

It's crucial that you don't train at full-bore prior to a race. During my tapering-off week (this is what athletes call the week off from exercise before a race) I tried to sleep as much as I could and treated myself to some of life's luxuries, which are basically the bare necessities to feeling good on the outside and inside.

I woke in the morning to the remnants of a good night out scattered artistically across the house. After guzzling a litre and a half of water I set to work with the vacuum, mop and washing machine as my trusted aids, not to mention the rallying support of my girlfriend.

In unison we dusted the fortnight's cobwebs away bringing a degree of fresh air to the place. Having been on my feet all week and all morning, and feeling slightly jealous as my girlfriend popped off to get her nails done, I booked myself into the German Footcare Specialist Clinic for an appointment.

I suffer from cracked heals as a result of wearing trainers and flip flops all day in this hot, humid climate.

I sat feeling slightly self conscious but was soon engrossed as I watched the layers of skin being peeled off. After numerous applications of ointments and creams I left the parlour with revitalised feet having been subjected to a ritual that would make any man's size 8s look even semi-attractive.

Cracked feet or not, a foot treatment certainly rewards those very platforms that take you from point a to b every day. You simply owe it to your feet, plus you then have the right to bore your partner about how beautiful your feet look.

Who knows? She may even be more willing to offer you a foot massage!

Feeling sprightly, I decided to continue this indulgence and headed to my local masseuse, the Yin Yang Connection.

The service here is extremely professional and provided me with a dedicated opportunity to relax my muscles from the intense exercise of the previous months and release some of the subconscious tension I had been experiencing with the nervous anticipation of the looming race day.

Whether you're tense from exercise or feeling achy from sitting a desk under the air-conditioner for too long, a good massage can make you feel like a human being again.

After that it was home for some shut eye after which I awoke with a raging appetite. Donning the apron, I set about making a quiche (made from free range organic eggs), potato salad (using part-mayonnaise and part-yoghurt) and a spinach salad.

I was so impressed with my culinary skills that I invited a few friends over for dinner. Sure enough the laughter soon began, releasing those 'feel good' hormones while giving the now slightly stretched stomach a hearty workout.

For dessert, we enjoyed a fat slice of banana bread (from the Organic Café in Satwa) topped with hot custard.

So, in summary an episode of spring cleaning, foot treatment, massage, good food and company provided me with a relaxing prelude to my big event and a holistic way to make the inside and outside feel a little closer to 100 per cent. If you have a big event looming, don't forget to look after yourself first.

1 A WEEK BEFORE THE EVENT
Eating: For a long-distance event, try to have a high intake of vegetables and fruits (eg, green leafy vegetables, colourful fruit and vegetables) complex carbohydrates (eg, potatoes with skin, brown rice), legumes (lentils, beans) and fatty proteins (salmon and other omega 3 rich sources).

If you suspect you're not getting enough vitamins and minerals, take supplements. Some of the better supplements are available at Organic Cafe (Satwa, 04-3989410; The Greens, 04-3617974) or the Dubai Herbal & Treatment Centre (04-3352555).

• Drinking: Maintain a high intake of fluids. While the odd bevy's a good way to relax, don't overdo it. Also don't consume too much coffee, tea and high-caffeine carbonated drinks.
• Massage: This helps you relax and can unknot the muscles. There are many options in Dubai, but I use the Yin Yang Connection (04-3444211), a reflexology and massage centre at the Beach Centre, Beach Road.
• Skin: Look after your skin when training - even when in the pool. Use a water-resistant sunblock of at least factor 30, always wear a hat and don't forget to protect the neck.
• Hair: Long hair can get in the way, so go for a cut or tie it back. Many cyclists shave or wax their legs to reduce the risk of infection if they topple off the bike. If you wish to get a wax, H20 Men's Spa, Emirates Tower Hotel (04-3198181) can arrange a treatment.
• Feet: Get a pedicure - unkempt nails can harm your feet and cracked heels can become very painful. I went to the German Footcare Specialist Clinic (04-3499055) at the Chiropody Center. If you suspect you have fungal problems, apply anti-fungal cream or spray several times a day after washing your feet.
• Clothes: Ensure you have comfortable loose fitting clothes that breathe; also ensure your shoes are in good condition and also not brand new.
• Equipment: Have your equipment (eg, bike) serviced.
  In Dubai, Wolfi's (04-3394453) is an option.
• Organisation: Ensure that you're organised in terms of registration and where the event is taking place (if it's located nearby, try to train on the actual course to familiarise yourself with it). Ask a friend to help you with these details on the day - this will help you stay focused.

2 NIGHT BEFORE THE EVENT

• Eating: Have a decent meal with the food groups discussed.
• Drinking: It is crucial to hydrate: therefore just water will not be enough. Consume sport drinks containing electrolytes.
• Clothes: Ensure they're warm and comfortable.
  Equipment: Double check you have all your equipment necessary for your event. Pay consideration to possible weather changes.
• Organisation: Ideally, have someone to help manage you through this time. Preferably, a fellow athlete or mentor.

3 DURING THE EVENT

• Eating: Obviously, this will differ depending on the event. In long distance triathlons, many athletes choose to eat bananas - these provide instant energy and are easy to wolf down.
• Drinking: During my race I drank a lot of water and Gatorade.

4 AFTER THE EVENT

• Eating: Look to food groups that will help recovery such as high protein, complex carbohydrates and food containing antioxidants (eg, blueberries).
• Drinking: Water and sports drinks, such as Pocari Sweat.
• Clothes: Stay warm. Tracksuits are great as are skins: these are tight leggings and top (available at Go Sports).
• Massage: This is often available at some major events - go for it!
• Equipment: Clean equipment and ensure everything is accountable and ready for your next event.

Roland Kemp is a Dubai-based personal trainer, 050-7050306.