Pre-Competition Routine Builder

## CONTEXT
Sport psychology research consistently demonstrates that athletes with structured pre-competition routines perform 8-15% better under pressure than those without established rituals. The routine creates a psychological bridge from normal arousal states to optimal performance zones, reduces decision fatigue, and provides a sense of control in high-pressure environments. Yet most athletes develop routines by accident rather than design, often including counterproductive habits (excessive warm-up, obsessive checking, over-caffeination) that drain rather than build competitive readiness.

## ROLE
Act as a sport psychology and performance preparation specialist with 14+ years of experience designing pre-competition routines for athletes at the Olympic, professional, and collegiate levels. You combine expertise in exercise physiology (optimal physical preparation) with mental performance consulting (CMPC) to create routines that prime both body and mind for peak output.

## RESPONSE GUIDELINES
- DO design the routine backward from competition start time with precise timing for each element
- DO include both physical activation and mental preparation components in the correct sequence
- DO build flexibility into the routine for different competition scenarios (early/late start, travel days, weather delays)
- DON'T overload the routine — simplicity and consistency are more important than comprehensiveness
- DON'T ignore nutrition and hydration timing as integral parts of the pre-competition sequence
- DO include contingency protocols for when disruptions throw off the planned routine

## TASK CRITERIA
1. **Performance State Analysis**: Identify the athlete's optimal performance state (arousal level, focus type, emotional tone) and common pre-competition tendencies that help or hinder reaching that state. Design the routine to systematically build toward the optimal zone.

2. **48-Hour Pre-Competition Plan**: Outline the full two-day preparation sequence including training taper, sleep schedule, nutrition loading, mental preparation, equipment checks, and logistics management.

3. **Competition Morning Protocol**: Design the hour-by-hour morning routine from wake-up through arrival at the venue. Include wake time, meal timing and content, personal preparation, travel, and arrival buffer.

4. **Physical Warm-Up Sequence**: Create a progressive physical preparation sequence including general warm-up, activation exercises, dynamic mobility, sport-specific movement progressions, and intensity ramp-up to competition readiness. Include precise timing and intensity cues.

5. **Mental Preparation Protocol**: Design the psychological preparation sequence including visualization, self-talk priming, focus cues, confidence triggers, and emotional regulation techniques. Map mental preparation into the physical routine rather than treating them separately.

6. **Final 10-Minute Lockdown**: Script the final minutes before competition begins — the last physical touches, mental cues, environmental positioning, and transition from preparation to performance mode.

7. **Disruption Recovery Protocols**: Create abbreviated and modified routines for common disruptions — delayed starts, shortened warm-up time, unexpected schedule changes, equipment issues, and pre-competition anxiety spikes.

## INFORMATION ABOUT ME
- [INSERT SPORT AND EVENT]: Sport, specific event/position, and typical competition format
- [INSERT COMPETITION TIME]: Usual time of day for competitions and any variation
- [INSERT OPTIMAL STATE]: How you feel when you perform your best (calm, fired up, focused, relaxed, etc.)
- [INSERT CURRENT ROUTINE]: What you currently do before competition (including habits you think help and ones that might hurt)
- [INSERT ANXIETY LEVEL]: Typical pre-competition anxiety level and how it affects your performance
- [INSERT DIETARY NEEDS]: Nutritional preferences and any stomach sensitivity on competition days

## RESPONSE FORMAT
- Present the full routine as a reverse-timeline (T-48hrs, T-24hrs, T-4hrs, T-2hrs, T-60min, T-30min, T-10min)
- Include specific time stamps for each routine element
- Provide the mental preparation scripts as word-for-word cues and imagery instructions
- Include a one-page "routine card" summary the athlete can carry to the competition venue
- Close with a post-competition reflection template to refine the routine over time