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June 2, 2008
Posted: 549 GMT
One of the things I have noticed that athletes ask me is: “How do you get over a bad race?” 
Wrapped up in disappointment and reflection after the London marathon.
 I always find this interesting when people ask me this and somewhat puzzling. I guess for me, I know that I have survived much, much worse than just DNF-ing a race. Surviving the genocide in Burundi made me a different person and has completed changed my perspective about many things in life. So many people encouraged me and supported me in my bid to go the Olympics and I received so many wonderful emails after I left London. I am really trying to understand why people ask me how to overcome a bad race so that I can be a better coach. Of course, when I realized that I could not go on in London, I was upset as I said in my last blog. But, when I returned to my hotel room and had some time to reflect, I knew that I must just get past it. I try to learn from every race – what I have done well and what I could have done differently or better. First and foremost is the issue of traveling. For those runners headed to the Olympics, most will have to travel a very long way. For my friends from Africa, it’s no less than 20 hours to China. Travel of this nature can be brutal, especially for elite athletes who are so used to having a certain routine or rhythm. When I went to London, I did my last run, went for a massage and then sat on the plane for 9 hours. Looking back, I should have done a very light work out, a very easy, relaxing massage. It’s tempting to get your last hard run in at home, but I really suggest easing up before traveling. Also, I suggest getting on your feet and trying to walk on the plane a bit every 3-4 hours. Drink plenty of water, maybe more water than usual. The second important thing to do is to give your body time to adjust upon arrival. Especially for China, many athletes will be so excited to go to the Olympics, but they will need to let their bodies adjust to the time difference by arriving with enough time to adjust and get proper rest. The third important thing is nutrition. Arriving in a different place can cause some challenges to all of your body’s system, especially the digestive system. While many athletes do have set nutrition, it can be hard to find what you want to eat while your body is adjusting. Again, I encourage lots of hydration. And, it’s very important to maintain regularity by eating fruits, vegetables and fiber. Again, this was an issue for me in London as I ate so much pasta that I had some discomfort for a few days. Most importantly, the athletes must relax and stay focused. The Olympic experience is so exciting and is filled with distractions. While some athletes can harness their nerves to help them excel, others may need to really focus. Most of all, it’s the chance of a lifetime and relaxing will help improve overall performance. Posted by: Burundi athlete, Gilbert Tuhabonye
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Receive updates from across the world on the 2008 Summer Olympic Games. "Olympics and the World" is a blog offering you the thoughts and observations from athletes, journalists around unique personalities preparing for the Olympics in China. Whether it's from the training field, the newsroom or the homes of everyday people, "Olympics and the World" provides you a global pulse as the Beijing Olympics approach. Special Report: Beijing 2008  Athletes
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