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Preparing for THON weekend

THON is a 2 day event with no sitting or lying down. Because of this, the weekend is very hard on your body, so it’s best to start preparing as soon as possible. Posted here are some tips and practices to start getting you in shape for the weekend and make sure you’re as prepared as possible.

Health Concerns

. Dancers it’s time to get up in the gym and start working on your fitness! It’s time to pump you up! Start exercising and hit the gym regularly if you have not already. If you are already following a work-out plan, start adding more time or going harder. Be sure that you’re fitness plan is built for endurance. Start working on exercises that help build up stamina and strength in your legs and back. DO NOT attempt to do high impact workouts in the days right before THON.

I know it’s tough, but you’re going to have to start bypassing Starbucks on your way to class. Caffeine can give you that edge on an all-nighter, but your body will be able to perform better and last longer if you start giving up caffeine now. Caffeine may be good a quick burst of energy, but after the rush wears off, you will be more tired than you were before. Give it up now, so you won’t be hooked THON weekend.

Colds and sickness make it difficult to function during normal life, and will make it even harder to get though your THON weekend. Take all the extra precautions against sickness that you can: wash your hands frequently, take vitamins and eat a healthy balanced diet. Try to limit your stress in the weeks preceding THON, for stress tends to overwhelm your body and make you sleepy and sluggish. Talk to your professors in the beginning of the semester and let them know you are dancing in THON. While this is not an excuse to miss assignments or exams, some professors are understanding of what you will go through during THON weekend and may be willing to work with you. Start getting sleep NOW! No all-nighters before THON weekend. Try to get at least 7-8 hours of sleep in the days before THON, as this will help immensely.
  

Packing for THON

Deciding what you want to bring with you THON weekend is a big decision. When packing for THON we suggest that you label and mark all of your belongings with your name and dancer number in case they get lost or separated. Please feel confident that the all the captains will work their hardest to ensure your belongings are safe and secure throughout the entire THON weekend. Each dancer will receive their very own storage unit to privately store their bags, gifts, mail and other objects they bring with them and receive throughout the weekend. Locker designation will be assigned by your color: red, orange, green or blue. The cubbies are 3 feet long by 1 foot high by 2 feet deep. Because of the size, please only bring with you things you feel are essential for THON weekend, and remember your family, moraler, and friends will be on and off the floor throughout the entire weekend to bring you anything in addition you may need or want. It’s very important to bring 12 pairs of clean socks, 2 pairs of BROKEN IN comfortable shoes, and plenty of personal hygiene products to make yourself feel clean and fresh. The bathrooms will be located next to the storage areas. Dancer Storage is your place to hang out, relax and have fun!           

Foot Care               

Shoes
Shoes! Oh My God! Shoes! Let’s get some SHOES!
When choosing your footwear for THON weekend, it is important to keep in mind several factors that will help assureyour feet are most comfortable. Do NOT wear a brand new pair of shoes. It is crucial to break your shoes in well before THON weekend! Buy your shoes now and make sure they have laces, removable insoles, strong external arches, and extra cushioning. If you are in between sizes, choose the larger one, your feet will swell during the weekend. Make sure you have time to break your shoes in before THON weekend. I know it’s tempting to take them off but try to keep your shoes on the entire weekend. Bare feet, slippers, and flip-flops are rough on your legs and back.
                       
Corns
This may sound “corny” but you don’t want to have to worry about corns come THON weekend. Use lotion or creams to soften them. Using a pumice stone, emory file or protective non-medicated pads will also help. Try to remember to bring them THON weekend too. Do not use medicated pads before THON because the medicine is an acid and will burn your skin.

Warts
If you are going to have your warts removed, allow one month before THON to let them heal. Remember if they are bothering you now, they are going to be bothering you 10 times more come THON weekend. Wear protective pads and have them treated.
                       
Nails
If you are going to get your nails done, get them done one week prior to THON weekend. Make sure you cut your nails. Use topical antibiotics on any sores.
                       
Blisters
Do not pop or open blisters unless it possible to treat them. Make sure that you allow plenty of time for them to heal before THON weekend. If you do crack them open, use protective pads or second skin to help them heal.

Foot Structure
The foot is a wonder of anatomy, as structure meets beauty and function in this marvel of the human body. If you have had problems with any kind of structural problems, such as flat feet, arch pain or extremely high arch, consider purchasing foot supports for your shoes. If you have orthotics, make sure you wear them now and THON weekend. If you have a brace for problems you have had in the past with your feet and legs, be sure to bring it THON weekend and wear it as needed.

Foot Hygiene
Unless you’re into weird French cheeses, no one likes the smell of stinky feet. Bring LOTS of socks, preferably a cotton/nylon blend; you should try and change your socks about 12 times during the weekend. Bring a soothing sport balm or powder to help keep your feet dry and clean. Medicated powders are great for the feet.
                       
Athlete’s Foot
If you have ever had or currently have, treat it now. Use an anti-fungal routinely on your soles and in between your toes.

Outline of 1month, 1 day, and THON weekend tips for nutrition and care
       

The sooner you start planning for THON weekend the better. Here are some tips for how you should be preparing and getting ready one month before THON, one day before THON and the weekend itself.

One Month Before THON

It is important to start carbo-loading for energy, so you should start consuming foods high in carbohydrates such as whole grains, fruits, and vegetables. Start cutting back on saturated fats, hydrogenated fats and processed foods. Drink plenty of water a day, at least 8 to 10 glasses daily. Cut out alcohol and caffeine entirely two weeks before THON weekend.
           

One Day Before THON

The first thing you should do when you wake up is drink a glass of water, and get absolutely pumped for the weekend! Drink a glass of water before and after every meal. Your meals should be well balanced with carbohydrates, protein and fats. Snack between meals with fruits or granola bars about every 3-4 hours.
                       
THON weekend

During the weekend, NEVER SKIP a meal. Your body needs energy and nourishment in order to make THON enjoyable. Avoid foods high in fats because it takes a lot of energy to digest them. Fatigue can set in an hour or two after eating in food high in fat. Do not eat a meal with out drinking water or Gatorade. If you go to the bathroom and your urine is not clear it means you need to drink more fluids. Do not consume caffeine no matter how tempting it may be. If you drink juice, try to dilute it with water first. Most importantly, cherish every minute of THON weekend and enjoy this amazing experience while you can.