The past two weeks of Olympic competition in Paris have brought us incredible stories of athletic skill, speed, triumph and redemption.
Maybe they've left you freshly inspired to train for a 10K race or win the weekend basketball league.
Even if you're not destined to compete on a world stage, learning to fuel your body and mind like some of the country's Olympians and Paralympians can help you up your own game.
Frederick Richard helped the U.S. men's gymnastics team win a bronze medal, its first Olympic title in 16 years. San Diego's Tate Carew finished fifth in the men's skateboard park final, and swimmer Ali Truwit, who lost part of her leg in a shark attack last year, will take the plunge in the coming weeks.
All three spoke to The Times about the habits that earned them a spot on Team USA. Their comments have been lightly edited for brevity and clarity.
How do you prepare yourself psychologically to exercise on days when you don't feel like it?
Federico Ricardo: I've been going to the gym since I was about 4 years old. I go because I love it, but still, there are days when I'm a little less inspired. On those days, I try to remember that it's the process that I enjoy and trust, that keeps me focused.
Ali Truwit: Knowing the deeper meaning of what I do and why is my source of mental strength on days when I don’t feel like practicing. Right now, that larger purpose for me is to turn trauma into hope and show the world what people with disabilities are capable of. It drives me to keep going, even when I feel sad, exhausted, or in pain.
Is it okay to skip warm-up or cool-down if you're short on time?
Tate Carew: I rarely go out skating without doing some kind of stretching or warming up. I prefer to do a shorter session knowing that I can avoid minor injuries.
IS: Warming up and cooling down are not something you can skip. You have to take care of your body.
What do you eat when you need a quick nutritional boost?
Zip code: A peanut butter and jelly sandwich.
IS: Celsius is my go-to drink when I need a little boost.
IN: I like to race on a light stomach, so I prefer to eat gluten-free pretzels or sometimes an apple. I love mini Starburst cookies right before the race – a hint of sugar.
Do you have any tips on how to space out your meals and snacks?
IS: I definitely try not to eat too close to bedtime.
Zip code: When I'm hungry, there's no bad time to eat.
Any tips for staying well hydrated? If you get tired of drinking water, is there anything you can substitute?
IN: I carry a water bottle everywhere, all the time, and I try to always drink. I also love Gatorade Zero!
Zip code: Watermelon has been a great substitute for me when I don't feel like drinking water.
How to overcome jet lag when travelling for competitions?
IS: We usually try to arrive at the venues one or two days before the competition to be able to adapt to the schedule and the environment. For the Olympic Games we arrive in France about a week before.
IN: The way to handle situations that are not ideal is to have handled them many times before in your practice. Then you will know and believe that you can do it well anyway.
If you have trouble sleeping the night before a high-stakes competition, what do you do?
IN: I've learned to implement habits (like hot showers, relaxing mantras, and fun programs) that bring my mind to a calmer place.
IS: I try not to stress too much, which I can do by keeping the bigger picture in mind. For me, the key is to trust the process. But I brought my own mattress to Paris!
Are there any mindfulness or meditation exercises that you find helpful?
Zip code: Whenever I feel like my mind is extremely cluttered, I ask myself, “What problem am I dealing with right now?” That is, even if you are dealing with many problems in your family life, relationships, work, etc., what problems are you dealing with right now?
IN: I love calm.com and Tamara Levitt. She has a very calming voice, helpful ideas that help you see the bigger picture, and breathing exercises. I also use progressive muscle relaxation when trying to fall asleep and I find that it encourages the mind and body to relax.
How to filter out distractions when it's time to compete?
Zip code: This year I set my goals so clear that nothing would stop me from achieving them.
IN: I remind myself that the work works and that I've done the work. That helps a lot. One of the many reasons I train so hard is so I can tell myself that before races.
I also love racing, so when I'm in a race, it's often the only time of day when my mind is completely clear and focused.
If you make a mistake in the middle of a competition, how can you move on instead of continuing to think about it?
IS: I know that gymnastics is a judged sport, so perfection is difficult. I also know that we will all make mistakes.
Zip code: Everything happens for a reason. In a way, it's motivating for me.
Are there any other tips you would like to share?
IN: Focus on what you love about competing: the people, the places, the habits you've ingrained in yourself, the joys of the process, and the rewards will be there no matter what.
These comments have been lightly edited for brevity and clarity.
