Athlete Resources

This page provides guidance to help Bucyrus Track & Field and Cross Country athletes prepare for training and competition. Consistent habits around hydration, nutrition, warm-ups, and recovery play a critical role in performance and long-term development.

Hydration & Nutrition

Hydration

Proper hydration is essential for performance, recovery, and injury prevention.

General guidelines:

• Drink water consistently throughout the day—not just at practice or meets

• Bring a water bottle to every practice and meet

• Begin hydrating the day before competition

Signs of poor hydration include fatigue, dizziness, headaches, and muscle cramps.

Nutrition

Fueling properly helps athletes train and compete effectively.

Pre-practice / pre-meet food ideas:

• Fruit (bananas, apples, oranges)

• Peanut butter or nut butter

• Yogurt

• Granola bars

• Toast or bagels

Foods to limit before competition:

• Heavy, greasy foods

• Excess sugar

• Large meals right before an event

Athletes should aim to eat balanced meals throughout the day rather than relying on last-minute fueling.

Pre-Race Warm-Up

A consistent warm-up prepares the body for performance and reduces injury risk. Athletes are expected to follow the team warm-up routine unless otherwise directed.

A typical warm-up includes:

• Easy jogging to raise body temperature

• Dynamic stretching and mobility work

• Drills focused on form and mechanics

• Strides or accelerations to prepare for racing

Skipping or rushing the warm-up often leads to poor performance and increased injury risk.

Recovery & Rest

Training adaptations occur during recovery. Rest is not optional—it is part of training.

Key recovery principles:

• Cool down after workouts and races

• Light stretching following activity

• Prioritize sleep, especially during the season

• Communicate soreness or discomfort early

Athletes who recover well train more consistently and perform better over time.

Expectations & Accountability

Athletes are expected to:

• Arrive prepared for practice and meets

• Take responsibility for hydration, nutrition, and equipment

• Follow warm-up and recovery protocols

• Communicate with coaches regarding concerns or injuries

Strong habits off the track support success on the track.

Questions or Support

If athletes or families have questions about training preparation, recovery, or expectations, please use the Contact page to reach out.