Peak Week Tips

October 23, 2017

Peak Week Tips

Peak week is the week leading into a show, it is where you try to fine tune your figure to peak for stage.
After competing for over 15 years, plus being a prep coach I have experienced many "peak weeks" along the way.  If you have never gone through your first peak week, you might wonder what it is all about. Does something magical happen, and do you need a super complex plan for it to be more effective leading into a show?
The answer is NO! In fact, the less you actually change the less risk you will have of messing things up.  I always aim to be stage lean about 2 weeks out from a show.  This way you are not panicking to get every last little bit of weight off. This prevents you from being stressed (which can make you hold water) and you can start to ease off your training (again helping to eliminate water from your body).  If you are not lean enough, entering "peak week" then dropping a bit of water will really not make that much difference in your overall package.  It is all about giving yourself enough time during your prep to be ready slightly early.
I have in the tried and tested different ways to drop water. The more I have tried to be "fancy" and change things, the worse I have looked.  Yes- each and every one of you is different, however if you nail your conditioning then you should not have to do too much in peak week to come in looking at your absolute best.
Peak week will vary for each competitor, depending on what category you compete in.  For bikini category, the judges are wanting a fit but softer look. Bikini competitors don't need to be hard and dry looking, you don't want to be vascular and have muscle striations so you really should not need to drop water at all.  You also probably won't need too much of a carb up prior, again as you should not be excessively depleted.  If you do require a carb up, then maybe only a day before.  For categories such as Figure and perhaps Fitness Divas then you will probably need between 2-3 days carb up depending on your own body type.  
It helps to have a second pair of eyes during this time, we often don't see ourselves the same as someone else, you can't see if you look lean, harder, tighter, smoother, flatter...the mind games can make you see something that is not there.  I have always under carbed up prior to shows (apart from my latest show where I did 2-3 days carb up) I don't see how depleted I am until I see stage pics after and then I can't believe I couldn't see it at the time! 
The most important thing is to not worry about anyone else, stick to your own plan (or one your coach has set) and trust the process.  As for dropping water to look drier this varies from girl to girl also.  It can be a learning curve, some shows you might have got it right and others it might not be as effective.  If you didn't get things right then try a different approach the next time you compete.
Training during peak week is also important.  As I mentioned previously, you shouldn't be stressed and frantically training to lose weight, your cardio should taper down the last 7-10 days.  You shouldn't do cardio 2 days out from a show (cardio makes you hold water and stopping this will let the water come out of your legs more)  As for weights, you can't "grow" at this stage, you are probably at risk of injury if you are very lean, so just be careful.  Weight training the day before a show is not going to give you better results. It will only help keep you depleted, so it defeats the purpose of carbing up. I think most people do it purely to feel like it will help, or their muscle will magically disappear overnight.  This just won't happen.  Focus on relaxing as much as possible, your figure will tighten up so much more.
On show day don't eat anything you wouldn't normally or have not tried before, again this could cause your body to hold water or upset your stomach.  Things get very sensitive after months of dieting so just use foods you know works well with your body. I actually don't tend to eat much on show day (apart from chocolate when pumping up). I find I get too nervous/excited and don't want to feel bloated onstage.
So keep things as simple as possible, plan well ahead so you can just coast into a show, reduce any stress, relax and enjoy every moment of your time competing.  You will miss it as soon as it is over!
-Clare Taubman




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Size & Style Guide

Please take the time to read the below to find the size and style that is best for you.

 

How do I choose my brief size?

Your brief size is determined by your hip measurement. Your hip measurement is to be taken on your HIGH HIP which is on your underwear line--NOT around your glutes or widest part. Take a tape measure and measure the full circumference of your hips 

 

We want you to look and feel your absolute best on stage so please make sure you check your measurements properly. Remember to order with your stage weight in mind.
If you happen to be in between two sizes then please select the smaller size on your order form as you are likely to drop size as your competition date approaches. However if you are already close to stage weight then the bigger size may be more appropriate.
Size Hip Measurement 
4 70-75cm
6 75-80cm
8 80-85cm
10 85-90cm

This sizing chart applies to ALL of our bikini brief and figure suit styles.

 

Crotch Measurement

Your crotch measurement is an optional measurement you can offer when placing your order. Our pattern will fit the vast majority of sizes but you may feel free to add this measurement in your order notes if you have a c-section scar you wish to hide or if you want your bottoms to sit higher or lower than usual.

 To find your crotch measurement, take your tape measure to your back and hold the end of it at the top of your underwear. Pass the tape though your legs and take note of the measurement of where you would like your suit to sit at the front. Somewhere between 35-50cm is considered normal. Please contact us if you have any troubles.

Competition Bikini measurement

 

 

How do I choose my Brief Style?

We offer 3 different brief styles, Standard, Euro and Figure suit. 

Competition Bikini

Standard style briefs is our original and most popular cut. These bottoms are suitable for All bikini and fitness federations. They sit around the hips and have a butterfly shaped scrunch bottom to accentuate the glues. 

Fitness Competition Euro Russian Cut

 

The Euro Cut briefs have a V shape with a scoop front and butterfly scrunch bottoms. It is designed to sit high over the hips to give a flattering look to your midsection and create the illusion of elongated legs and smaller waist.These briefs are best suited to European competitors and federations like IFBB.  Lots of ICN girls also love this look. We have noticed this style is becoming more popular with all federations.

Competition Bikin

Our figure suits come with a high V-Shape front and back. The briefs and are designed to sit high on the hips. The straps are adjustable and criss-cross on the back, which clips onto the top.They come in all our different cuts. Pro, Brazilian, Extra Cheeky and Cheeky and DO NOT have a scrunch bottom unless requested otherwise. Model wear Size 6, Brazilian Cut.

You can choose Standard Moulded, Sweetheart Moulded or Slider style tops. We do not offer Bombshell Diva cups with figure suits due to poor bust support and  possible gaping from the chest.

How do I choose my brief cut?

Each of our 3 brief styles come in 4 cuts. From smallest to largest they are Pro, Brazilian, Extra Cheeky and Cheeky. 

Pro Cut: If you have great glutes and want to show them off. then the 'Pro' cut is perfect for you.

Brazilian: Our most popular cut is our ‘Brazilian’ it is a great all rounder and is suitable for most federation.

Extra Cheeky: For federations that require 1/3 coverage we recommend the ‘Extra Cheeky’ cut.

Cheeky: For federations that require 50% coverage the ‘Cheeky’ cut is your best option.

 

Competition Bikini Cuts

 How do I choose my top size?

We have 3 different top style to choose form. Sweetheart moulded, Slider, Bombshell diva.  

Competition Bikini Top            

Our most popular cup is the 'Sweetheart' Moulded top. These scooped bra tops have a layer of padding sewn in to help enhance and shape the bust. This style is a great all-rounder and suits competitors with natural or enhanced breasts. This top style has been popular with girls with smaller busts as it adds fullness and cleavage whilst adding curves to your look. The shape of the cup also hugs the chest, preventing gaping and provides plenty of support. For natural competitors who want to control excess skin from breastfeeding or a huge weight loss, the sweetheart cups are great as they can help stop any ‘spillage’. The shape also helps to add an extra cleavage boost, especially when extra padding is added. For competitors with implants this style is great as it moulds to in implant perfectly and sits nicely under the bust to hide any scaring from surgery.

Model wears DD Slim Coverage. 

 

Competition Bikini TopSlider glamfit fitness competition bikini

Our Slider style top is a traditional triangle bikini, they are designed to slide along a draw string. This allows for more flexibility in the size and coverage of the top. This style is suited to competitors with implants.  For our smaller busted girls, this top is not the most flattering because it is not padded or moulded. Slider bikini tops come with a thin layer of padding to avoid ‘high beams’. 

Model wear DD Slim Coverage

Competition Bikini Top

Our newest design the 'Bombshell Diva' top has one continuous underwire which peaks in the centre. This style is suited to WBFF, IFBB and other fashion focused federations. It is a deep plunging bra that creates the perfect cleavage. It is best suited to most girls with implants or a large natural bust. We do not recommend these cups if you are smaller than a natural B cup.

Model wear DD Size.

Diva Sweetheart Bikini Top

Our Latest Bikini cup the 'Diva Sweetheart' is designed to give you the European body building competition look.  It looks great with natural or implant busts, it comes with inbuilt push up.  If you are wanting the extreme cleavage look, we recommend sizing up and adding extra padding to your order.

 

Competition Heel Size Chart

Shoe size guide

If you need further assistance with finding your size, please contact us BEFORE placing your order on +61409699270 or by emailing bikinis@glamfitbikinis.com, we are here to help :)