Archery is better known as a precision sport, rather than an endurance sport. However, competitive archery combines the skill of shooting precisely with your ability to manage your physical energy and mental focus. Archery competitions often span long hours or even several days. They are physically taxing and mentally draining. The key to managing your endurance is addressing the factors that affect your finite energy and focus. We will discuss how to manage these factors in this series of posts.
This first post will focus on how to conserve your physical energy by preparing your basic biological needs: shelter, food, water and rest.
Weather
Don’t waste energy struggling with the weather. Outdoor competitions often take place during the summer when the weather is warm and sunny. Protect yourself from the sun by wearing a hat and protective clothing such as arm sleeves. Apply sunscreen regularly. In stationary outdoor competitions that take place in fields, there is often no shade. Consider bringing a pop-up tent to keep yourself and your friends cool. Umbrellas that attach to chairs are also handy in sunny weather. Portable umbrellas are great for rain but also sunny days when walking down range and scoring. The sun zaps energy so any easy way to avoid intense exposure to the sun should be taken.
In cooler weather, bring a light jacket and beanie to keep yourself warm. Indoor archery competitions often take place in large venues such as horse tracks that may not be heated. Don’t let cool temperatures be a distraction.
Hunger
Competition schedules may factor in a lunch break but they are short so keep up your energy by snacking often. Complex carbs are the best option of sustaining energy throughout the day without having an energy crash. Food may be available through on-site vendors or concession stands but options are usually limited to fast food or junk food. Instead, I like to bring quinoa with some vegetables to the competition. It’s a filling meal without being too heavy and tastes great cold. This may not be an option for out-of-town competitions where a kitchen may not be available. However, there are still great energy sustaining options that can be prepared on the road like oatmeal with fruit and nuts, peanut/almond butter with whole grain bread or yogurt with granola and fruit. In addition to a healthy meal, bring easy to eat snacks like a banana and granola bars. Try to avoid foods that are highly processed or with added sugar as they will drain energy rather than sustain you.
Thirst
Especially in hot weather, bring ample amounts of water. Consider bringing an electrolyte drink or powdered electrolytes for especially long and hot days. Again, avoid consuming sugary products as this will spike and crash your energy levels. Be mindful of the effects of caffeinated drinks on your nerves.
Before the competition, note where the restrooms are and use it. Your bladder is going to fill up with all that water you drink on a hot day. Or you may notice that your bladder seems to be a lot smaller when you’re nervous. Use the restroom frequently to keep your bladder light and less distracting. There is usually enough time during the alternate shooting line to make a visit to the restroom without competing with all the archers for a stall. Do not wait until a break to use the bathroom in order to avoid long lines.
If you’re not shooting, you should be sitting or at least sheltering in the shade. Archery competitions can be long days, so try to keep off your feet as much as possible in order to avoid fatigue in your feet and back. Chairs are usually provided in indoor competitions. Chairs are often in less supply at outdoor tournaments so consider bringing a portable camping chair.
Secondly, bring a portable wagon to outdoor competitions. Bring all the gear and supplies to keep yourself sheltered, satiated and hydrated but don’t waste your energy trekking back and forth from the car. At the end of the day, you will thank yourself for not having to make the repeat trips back to the car.
Conclusion
Managing your physical energy is crucial for competing successfully in archery. You can optimize your performance by make smart decisions about the food you consume and the gear you bring.