5 Simple tips to manage your energy levels and ultimately ride better.

Rider energy levels can significantly impact your performance, whether that be in training or competition. In this blog post, we'll explore five straightforward tips to help you stay energized, focused, and prepared to tackle any challenge on your path.

What Drains Your Energy?

Recognizing what drains your energy is the first step to managing it. Common sources include stress, poor nutrition, and lack of adequate rest, but also the people you spend your time with!

Stress can take many forms. It may arise from tight deadlines, busy social situations, or even challenging interactions. Identify the

situations that cause you the most stress and develop strategies to lessen their impact. For example, if work meetings leave you feeling drained, note when these are and organize or change your training plans with your horse so that they aren't on the same day, allowing you to focus when needed.

Additionally, digital distractions like notifications from your phone can sap your energy. Each notification pulls you away from your focus, making it harder to stay energized. Don't ever be afraid to leave your phone on the mounting block, or put do not disturb on when you are at the yard.

Surround yourself with uplifting people who inspire you, and limit time spent with those who drain your energy. By focusing on energizing interactions, you create a supportive environment for your mental and physical well-being.

Ultimately, pinpointing what exhausts you—both mentally and physically—is vital for improving your energy levels, and as a result, how well you ride.

Easy Nutrition - Plan Ahead (But Keep It Simple)

Nutrition significantly influences your energy levels. Planning meals doesn't have to be complicated; a little thought can go a long way.

Keep Healthy Grab-and-Go Options Handy

Stock up on healthy snacks. Items like almonds, apples, or whole grain protein bars can prevent you from reaching for unhealthy options like candy or chips when you're hungry, particularly on competition days!

Don't Skip Meals — Snack Smart

Regular meals are essential. Skipping meals can lead to energy dips. Instead, choose nutrient-dense snacks that deliver sustained energy, such as Greek yogurt with berries. If eating meals is too much for you, just make sure you have enough grab-and-go's to last you the day.

Stay Hydrated

Staying hydrated is crucial. Dehydration can cause fatigue and loss of concentration, so keep a water bottle nearby. So many people forget this and have been known to forget their dressage test because they were dehydrated! If you keep it accessible, you are more likely to stay hydrated.

Make Use of Freezer Meals

Prepare meals in bulk and freeze them for busier times. This strategy ensures that you always have healthy meals ready when you're caught up in your daily routine. This doesn't have to be a gym fanatic meal prep situation, but it can be simple - freeze your leftovers so that when you get in late from riding in the week after work, you have something easy and healthy to eat.

Prep a Rider-Friendly Breakfast

Mornings can often be rushed. Preparing overnight oats or smoothies the night before can save time and provide the fuel you need to start your day right, and if you can't stomach breakfast, take it with you and have it after you have ridden or plaited!

Think of Food as Fuel, Not a Task

Shift your perspective on meals; view them as energy fuel for your rides, not just another chore to complete.

Sleep - Stick to a Consistent Sleep Schedule

Sleep is fundamental for energy management.

Create a Wind-Down Routine

Dedicate the last 30 minutes of your day to unwind. Activities like reading or journaling can signal your body that it's time to rest, promoting better sleep. This can be a great time to fill in your training journal!

Set Up a Sleep-Friendly Environment

A dark, cool room can enhance sleep quality. Consider using blackout curtains to block light and a fan or white noise machine to create a soothing atmosphere.

Limit Stimulants

Caffeine and screen time can interfere with sleep patterns. Especially in the evening, reducing their usage can lead to improved rest.

Track Your Sleep

Using apps or a sleep journal can help you monitor patterns and identify areas for improvement. For example, you may discover you sleep better after exercising earlier in the day.

Routines - 20-30 Minutes to Prime Your Mind and Body for the Day

Establishing a morning routine sets a positive tone for your day.

Include Movement, Mindset, and Mindfulness

Incorporate physical activities, positive affirmations, and a brief mindfulness practice into your morning routine. Even just 10 minutes of light stretching followed by deep breathing can enhance your focus and mood.

Remove ‘Work’ Related Distractions

Use your morning time to focus on personal growth, for you as a human, not just a rider, or in your work role. Prioritizing personal goals over work obligations in the morning can set you up for a more productive day.

Daily Reflection

Conclude your morning routine with a moment of gratitude or reflection, possibly through journaling. This practice can help centre your thoughts and prepare you for what lies ahead.

Final Thoughts on Energizing Your Rides

Managing your energy levels is personal and requires understanding what drains you, optimizing your nutrition, prioritizing rest, and establishing effective routines.

By incorporating these straightforward strategies into your life, you'll likely notice marked improvements in your riding and overall well-being. When your energy levels soar, each ride transforms into an exciting opportunity to explore, enjoy, and challenge yourself!

So gear up, stay energized, and ride on!