Pilates Mat Exercises List

Arriving at the Site of Competition

If the competition is to be held at altitude and you reside at sea level, the best time to arrive is either immediately before or 3 or more weeks before competition.

If the competition is to be held away from your home but at low altitude, the following rules apply:

Arrive at least 2 days before the race and allow 1 day of recovery for each day spent driving there.

Allow 1 day of recovery for each 3 hours spent flying there.

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If the competition is very far away so that traveling involves crossing one or more time zones, allow 1 day of recovery for each time zone crossed.

When possible you should check the following points about travel and accommodation arrangements so that the effects of all unfamiliar events and sights are reduced to a minimum and as many minor frustrations as possible are avoided (Liebetrau, 1982).

If you are flying to the site of competition, you should ensure that travel to the hotel has been organized. Check that the hotel rooms are comforExercises, free from noise, and close to those of your friends. Noisy rooms in hotels are those near the street fronts, the kitchen, the lounge, the dining room, and the bar; all these must be avoided. Arrange this well in advance by asking the hotel manager for details about the allocated room. At the same time, inquire about the availability of any special foods that you require and other facilities such as saunas and swimming pools that you may need. Finalize travel plans to the site of competition.

On arrival 2 days before the race, familiarize yourself with the room. Liebetrau (1982) suggested that you reduce the unfamiliarity of the room by taking along some personal possessions such as photographs, the pillows on which you normally sleep, and the bedding and pajamas in which you have recently slept. This ensures that unfamiliar smells and skin contact do not interfere with your ability to fall asleep and to stay asleep.

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