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Competition Class
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Here are some more information for Competition Class:
There are tons of indoor comps all over the country. That being the case I decided to write this little article about how to succeed at indoor competitions.
If you have never been to an ABS or other bouldering competition here is what you can expect: about 30-50 sick new boulder routes, a ton of climbers, a great time, and probably an entertaining finals to watch.
How they work
Every climber gets an individual scorecard that has all the boulder problems on it. As you climb different problems you will need to have 1-2 people sign off that you did that problem on your scorecard. Most comps take your top 5 scores.
I'll break this up for you in 3 sections before, during, and after the comp.
Before
Set a Goal: Before the comp you should set a specific and measurable goal for yourself. A good goal might be 'I am going to climb 5 V5 routes or higher not 'I am going to climb my best'. Do you see that the first one is specific and measurable and the second is not, that is important.
Intend to have fun: Climbing competitions are a chance to test your abilities, climb with some great climbers, maybe win some prizes, and have fun. Few people win prizes at comps, this should not really be your intention.
We all climb because we love it so climb in a comp to learn and have fun and if you win some prizes that is just a little bonus.
Warm up: You need to warm up before the competition. You should warm your muscles up with something like jumping jacks (50-100) and then start to loosen up your muscles and joints.
Some yoga or stretching is always a great idea. Make sure you at least focus on stretching out your hips, fingers, forearms, and shoulders, but it would be best to do a full body stretching routine.
During
Preview: Once the comp starts you need to walk around and look at the routes. You should go around and circle the top 5-8 routes that you would like to have on your scorecard.
Easy routes: Ok so you put your shoes on and are ready to go, now what. I suggest that you jump on 2-4 routes that are easy for you. This always help me to relax and loosen up my fingers.
Crack some beta: A great thing about being at a comp is that there are several people trying to climb the same routes as you. This is an advantage because you can watch and see what is working and what is not working on the route.
These people can help you climb a route much faster and without wasting a ton of time and energy.
Take you time: Most competitions last for 3 hours or so and you only have to complete 5 problems. This is important to recognize because a lot of climbers end up getting pumped out after about an hour or an hour and a half.
You need to rest accordingly. If you need to climb your top 5 problems that means you should be completing one problem every 35 minutes or so.
Eat and Hydrate: Staying hydrated is really important during a comp you should be drinking water and some type of sports drink like Gatorade to replace your electrolytes.
Also, you should eat light foods throughout the competition during your rest breaks. Some good things to eat are cliff bars, fruit, string cheese, or nuts. You want to eat food that is not too heavy and gives you nourishment.
Don't leave all your hard routes till the end: Like I mentioned earlier you should be getting one of your five routes about every 35 minutes or so. In theory that sounds good, but sometimes it just doesn't happen.
You don't want to get to the point where you only have an hour left and you still need to climb 4 problems. If you just can't seem to be getting your hard routes move on to something else, but don't leave them all for the end they should be spread out through the comp.
After
Cool down: Usually after a competition you are dead tired, but nonetheless it is always a great idea to cool down. The best way is to do some really easy boulder problems and stretch. Make sure you also drink plenty of fluids after the comp and eat something that has quality protein in it like fish, lean turkey, protein bars or shakes, etc.
Reflect: Looking back on the last 3-4 hours during your bouldering competition is important. A lot of people might think about it, but not many reflect on it.
You should start by asking yourself if you had fun, if not why? Did you achieve your goal that you set before the comp, why or why not? What could you of done differently that would have helped you achieve your goal? What was the best thing that you learned during the comp about yourself and about climbing? These are just some questions that I use. Feel free to use them.
Remember it is important to your growth to intentionally reflect on your comp experiences.
Climb strong climb safe
Ryan Coisson founder of www.rock-climbing-for-life.com and co-author of Mastering the Rock. You can access his FREE 5 Day Mini-course and Learn 5 Amazingly Simple Things You Can Do To Climb 1-5 Grades Harder at Training for Rock Climbing
Gain a Competitive Edge: Five Tips for Rapid Recovery
The cardio kickboxing classes at my gym are popular and crowded ' which means the floors quickly become covered with sweat. Last week, midway through class, the instructor's foot unexpectedly slid out from under her and she slipped. Despite the fact that a few weeks earlier she had gotten injured when the same thing happened, she maintained her composure without a change in expression and literally didn't miss a beat.
Whether in the physical or mental arena, the ability to recover quickly after a misstep or setback not only helps minimize chronic stress but is also the mark of a true professional.
Let's say you're at the office and a client calls to let you know they can't go through with an important deal you've been working (and counting) on for months. Or you have a heated argument with a colleague. Unpleasant events to be sure, but they don't necessarily have to derail your productivity and morale for the rest of the day.
Instead of endless venting and rehashing the scene over and over, here's how you can hit your internal "restart" button and start to process what happened as quickly as possible:
- Use your body as an anchor. When we're "in our head," we're often ruminating about the past or worrying about the future. Your physical body, however, is always in the present ' use it to reground yourself. As soon as you experience a shock or disappointment, stop what you're doing and go into your body: take a few deep breaths, feel your feet on the floor, your fingers on the computer keyboard.
- Stick to the facts. Whenever an event triggers an emotional response, our egos hijack the facts and spin them into a familiar story using as many of our limiting beliefs and negative experiences as possible. See if you can parse out the facts ' "this particular deal did not go through" or "I lost the point" (instead of "why can't I ever do anything right?") -- to gain some perspective.
- Set boundaries. Yeah, I know, separating fact from your own firmly entrenched fiction is hard. Egos love drama and they will try to convince you that, if only you ruminate long enough, you will find an answer. This is an illusion. You're not going to "solve" an emotional response by thinking alone. So set a finite amount of time ' ten minutes, say ' to focus your attention solely on what's bothering you. Write down some stream-of-consciousness thoughts and then put it aside until the emotional heat has subsided and you can revisit the situation with a more balanced viewpoint.
- Coach yourself in the third person. Instead of the negative, critical voice that many of us use to speak to ourselves, try taking a step back and adopting a kinder voice, as if comforting a child. I calm myself down with phrases like: "You did your best," or "Everything happens for a reason."
- Don't broadcast your blunders. During a piano performance, it's easy to get thrown when a particular passage doesn't come off the way I practiced it. But the audience doesn't know exactly what I intended, and fixating on what went "wrong" will only lead to more bobbles and loss of confidence. Remember, whether you're making a presentation or cooking for a dinner party, people don't hear the critical voices in your head ' they only see your outward behavior and results.
The bottom line is once something has happened, the only thing you can control is your subsequent reaction. As champions in the worlds of both business and sports know, the ability to remain poised and quickly regain your balance is a competitive edge more valuable than never making a mistake at all.
About the Author
Renita T. Kalhorn is a Juilliard-trained pianist with an Insead MBA and a first-degree martial arts black belt. Leveraging the power of "flow," she coaches entrepreneurs and corporate professionals to achieve extreme focus and reach the top of their game at work. Claim your f*r*e*e copy of "Find Your Flow! 21 Simple Strategies to Banish Tedium, Reduce Stress and Inspire Action" at http://www.intheflowcoaching.com
Need Help With Coming Up With Class Competition?
I am in charge of coming up with an activity that my english class can do. The rules are that it has to do with the novel The Age of Innocence and it should relate to the history behind the novel which is the 1870s. It includes stuff like "The Gilded Age" and Upper-Class new York, wealth, scandal, social divisions(poor and rich couldn't mix), maybe the fashions from those times. The class will be divided into groups of 4. Our materials are Post-Its, a HUGE white board, tape, pencils or pens, and dry-erase markers.
Anyone have any ideas on what the competition should be? Preferably it should be a race...
Come up with trivia about the history than play jeporday! Or you could come up with trivia and put so many catagories on the board. You could have each team have thirty or so post its and the first to catagorize them all properly is the winner. Sorry I cannot be of more assistance, I have not read the novel 
Enjoying competition is what sport is all about
For me, personally, the competition is the addictive part of the games. If an athlete or a team plays hard and smart and with passion, the sport or the level of competition doesn't really matter.
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