Each athlete has their own individual routines for how they best prepare for major championships. Below, I will take you through my race day schedule by using my exact schedule for the semi-final of the 2014 Commonwealth Games.


When thinking "Breakfast", two things should

come to mind:

  1. Timing- When to eat?
  2. What to eat?


The timing of breakfast is not as important for evening races as it is for morning races. I try and sleep in as long as possible if my race is at night. This is because during a Championship such as the Olympic or Commonwealth Games, you have multiple rounds of racing. The adrenaline release from competition makes it difficult to sleep. Add in the anxiety and stress that keeps your mind buzzing all night... and you have an environment where sleep is difficult and sometimes only a luxury. To try and prepare for this, I often will stay up until the early hours of the morning- waiting until I am absolutely exhausted before attempting to sleep.

What To Eat?

A standard breakfast on race day includes 3 scrambled eggs on vegemite toast, a bottle of gatorade and a piece of fruit (apple or banana). 

Stretching & Warm-Up

I spend 30-45min stretching as well as 20min of drills on the morning of race day. I stretch to gain mobility in my joints and muscles, and combine the dynamic stretching with some drills over 20m to prime my body for the race.

Main Muscles Stretched:

  • Hamstrings
  • Glutes
  • Calfs
  • Hip Flexor and Psoas 


  • High Knees
  • Lunges
  • Skipping
  • Lateral Movement

Tuesday July 29 – 400m Semi-Final

10:15am – Breakfast

11:00am – Stretching with Jonny

1:00pm – Warm Up

2:00pm – Lunch

3:00pm – Sleep

4:25pm – Wake Up

4:35pm – Stretching with Jonny (or Physio)

5:00pm – Get Ready

5:15pm – Walk to Bus

5:30pm – Bus to track

5:50pm – Brent (Physiotherapist)

6:15pm – Warm Up

7:25pm – Call Room

8:05pm – Race

Post Race Routine


After my race, I usually get a 10-20min flush at the track. This is essentially a very light massage, characterized by quicker strokes. The main purpose of the "flush" is to promote fresh blood flow to my legs, and help carry away waste products such as the lactic acid that accumulated throughout my race.

Once I return from the track back to the village, I often get another massage. This is usually a slower massage, and is combined with dome active stretching to help my body stay loose and mobile.

Post Race (At track)

• Flush from Brent + Massage therapist (15min)

• Jogging and stretching with Jonny (25-30)min

• Ice Bath (7 min)

Post Race (At village)

• 30-45min Massage with Deb [after dinner]