SKINS athlete and CrossFit veteran Spencer Hendel answers a few question about his preparation for the 2010 CrossFit Games.

1.) How important is tapering before an event?: Tapering is very important.  However, if I taper too early, then I feel useless and lethargic come game time. So tapering is very important, but it really depends on the athlete.

2.) How much sleep do you require while training?: I am making sure that I am getting a full 8-9 hours of rest. Going to bed around 11pm and getting up around 8-8:30am.

3.) What are your nutrition strategies?: I have been on the Paleo diet for quite some time. However, something different that I started at the beginning of the year, I have been Intermittent Fasting. The fasting has been working out very well for me and I feel like it has taken me to another level.

4.) Any training variations working up to an event?: I am staying on the schedule that has gotten me to where I am now. My training regiment consists of two workouts a day. In the morning, I like to do a strength lift (Clean, Snatch, Squat, Deadlift. Etc.) And in the afternoon, I like to do the WOD (CrossFit). I train 3 days “on” and 1 day “off”.

5.) Has wearing compression garments always been part of your CrossFit training?: Before I used Skins, I just wore compression shorts  and I was doing fine in my workouts. But just like any athlete, I wanted more.  I read about compression keeping the blood circulating and its effects on recovery. So I tried Skins out and once again, my workouts where taken to a new level.

6.) Besides wearing your SKINS recovery garment, what else do you do to aid in your recovery?: I have taken ice baths before, but not after only one workout.  However at the Games, I plan on staying cool and keeping the lactic acid out of my system as much as possible.  So, I will be in the ice as much as possible.

7.) What has been the most challenging part of your training this year?: The most challenging thing for me this year was admitting my weaknesses and putting together a plan to fix them. My upper body was weak last year, along with my running. Through the entire year I worked hard on all my body-weight exercises and my running. I am very confident in saying that I have succeeded in strengthening my weaknesses.

8.) How does this years experience compare to last year?: This year was amazing. Last year I was let down in Columbus, OH and was lucky to make it to “The Ranch” via the online qualifier. However, this year I went down the Jacksonville, FL and took care of business. I knew what I had to do and I prevailed.  As for the venue this year, it is going to be insane! I am very excited to be competing at the Home Depot Center. Last year being my first time, it was eye popping. So this year, I can only guess as to what is in store. Excitement is all around not only me, but the entire CrossFit community.

As Austin trains for the 2010 CrossFit Games he shares his secrets to training, recovering as well as his secrets to preparing mentally for the event.

1.How am I training for the games

I have competed in the New York/New Jersey Sectional, as well as the North East Regional and had to qualify at each of them to move on. These competitions were great preparation and great learning experiences for me. These competitions trained me how to compete and how to approach events and long days of competitions as well. Since I have qualified for the 2010 CrossFit Games at the HDC, I have amped my training up to a new level. I have been following an eight-day cycle with 5 work days and 3 rest days. I mixed singles, doubles, triples and some 4/5 work out days in there. I programmed strength with my Coach Josh Mezzo to be done everyday along with the met cons (metabolic conditioning). Since the competition is taking place at a track, I have been doing a lot of WOD’s (work outs) at the track to get used to the setting as well. Also training in the heat and out doors has been important since the competition is outside in southern California, consequently wearing my SKINS has allowed me to train outside and not have all the negative effects of the sun effect me as well, due to the SKINS blocking the UV rays.

2.How am I recovering after workouts

Recovery has been the most important aspect of my training in the past few months. Being able to train at 100% is vital, so recovery is key.  A key component has been wearing my SKINS during and after workouts. The SKINS have allowed me to feel fresher faster, as well as when I have to travel they allow me to recover and not cramp up on long trips. I also have my nutrition dialed very tight to ensure good performance, as well consistent sleep patterns has been key.  I use contrast hydrotherapy and ice baths to speed recovery post workouts, though they are not pleasant, they work! I have been focusing on stretching and mobility, which has sped up recovery as well as improved my performance in all of my athletic domains.

3.How am I mentally preparing for the games

Mentally preparing for the games has been a larger part of my preparation than it has been for the past two competitions. I learned a lot during my last competitions. Approaching the games I have been looking at this as fun and doing what I love, rather than doing a job or the “all business” attitude. I take my physical preparation as serious as I possibly can and work as hard as possible, but I look at this as fun and as a privilege to be able to compete on the biggest stage for our sport. I have also tried to simulate situations that may arise at the games so mentally and emotionally I am ready for them and they are not a surprise. But the most important mental aspect is to feel confidant in my training and how I prepared, and I know that I have left it all out in the gym, and that I can compete with the best in the world, and that I can win the games. This mind set will allow me to relax, take in the moment and enjoy the games!

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Austin Malleolo