HOW TO PREPARE FOR A CLIMBING COMPETITION ?

 Here’s a few tips on what you need to know to get competition-ready.

1. Understand the Competition Format

Before diving into training, familiarize yourself with the format of the competition you’ll be attending. Climbing competition formats vary between bouldering, sport climbing, and speed climbing, each with different rules and scoring systems. As climbing is a relatively young sport, these rules are being updated frequently and can vary from event to event. Be sure to double check the format of the competition so you know what to expect!

2. Develop a Training Plan

Your training should be tailored to the specific demands of the competition. Here’s how to structure it:

• Strength and Endurance: Build finger strength, core stability, and overall endurance with campus board exercises, hangboard workouts, and general conditioning.
• Technique and Movement: Spend time refining your footwork, body positioning, and efficiency on the wall.
• Mock Competition Practice: Set up simulated mock competitions to practice climbing under pressure. Try time-restricted sessions to mimic the competition setting.
• Rest and Recovery: Avoid overtraining by incorporating rest days, stretching, and active recovery techniques.

3. Dial in Your Mental Game

Mental preparation is just as important as physical readiness. Use these strategies to stay composed and focused:

• Visualization: Picture yourself successfully climbing routes and handling competition nerves.
• Breathing Techniques: Practice breath control to stay calm under pressure.
• Positive Self-Talk: Reinforce confidence with encouraging thoughts and affirmations.
• Focus on Your Own Performance: Avoid getting distracted by other competitors and stick to your personal game plan.

4. Nutrition and Hydration

Fueling your body properly can make a big difference on competition day. Focus on:

• Balanced Nutrition: Consume complex carbohydrates, healthy fats, and lean proteins to maintain energy levels.
• Hydration: Stay hydrated in the days leading up to the event and during the competition.

5. Check Your Gear:

Be ready for any situation during the competition and ensure you have everything you need well in advance:

• Shoes: Make sure you have well rounded climbing shoes for any situation - a versatile shoe that can cover low-angle to high-angle walls like the Unparallel Qubit. This shoe has a supportive edge and also comes in both Low Volume and High Volume variations for the perfect fit. Paired with some Sole Spray to ensure maximum grip - this is a winning combination to give you an extra edge over the competition.
• Chalk and Brush: Any advantage you can give yourself in a competition helps - and this is especially important when it comes to friction. Chalk Factory Loose Chalk paired with the Black Diamond Bouldering Brush are a great starting combo to make sure your skin, and each hold, are feeling exactly how you need them to. The familiar feeling of a specific chalk can also be calming while dealing with the pressures of a competition.
• Skin Care: Make sure you’ve packed the proper skin care needs. You never know when that one extra sharp crimp is going to do some damage - so it’s better to be prepared. Some Allez Up Nail Clippers and Flashed Climbing Tape can offer great coverage for any unforeseen damage to your skin and keep you in the competition!

6. Warm-Up and Route Strategy

A proper warm-up can prevent injury and improve performance:

• Arrive Early: Get to the competition venue ahead of time to warm up, make sure to listen and take notes during the technical meeting that goes over the competition format, and get comfortable with the setting.
• General Warm-Up: Do light cardio and dynamic stretching. Theraband exercises and warming up your fingers with a donut like the Soill Strength Trainer are a great way to prime yourself for the competition.
• Specific Warm-Up: Climb easy routes to get bigger muscles firing and body awareness active.
• Route Previewing: Study the competition routes beforehand to plan your sequence and strategy.

7. Learn from the Experience

No matter the outcome, use each competition as a learning opportunity:

• Have Fun: Take time to enjoy the experience and competition climbs! Often competition routes only stay up for the event, so you can only experience them at the competition.
• Watch Other Climbers: Observe stronger climbers to pick up techniques and strategies.
• Analyze Your Performance: Reflect on what went well and what could be improved.
• Adapt Your Training: Use competition feedback to tweak your future training plans.

Final Thoughts

Competing in climbing is about more than just winning—it’s about pushing yourself, learning, and enjoying the process. With the right preparation, you can get on the climbing wall feeling confident and ready to perform at your best. Train smart, stay focused, and most importantly, have fun climbing!