How to Manage Your Energy at a Major

We all know that Irish Dancing Major Championships can be super long days - from potentially waking up at 5am for hair and make-up (or even earlier), to getting the results and awards at 8pm (or even later!), it is a long day for ANY dancer and parent. This is why it is EXTRA important to understand what impacts YOUR energy, why it is important to manage your energy levels and also how Move With Meg can help you to achieve this. 

With many of the 2025 Major Championships still left to happen, let’s use this blog to make sure you don’t experience a dip in energy when you need it most and can have the happiest and most fun day at your next Major.

What Impacts Your Energy at a Major Championship?

There are so many factors that can influence your energy levels on a Major Feis day, and some of them might surprise you!

💤 Sleep quality

A restless night before a competition can leave you feeling sluggish, even if you got a full eight hours. Anxiety, excitement, or even last-minute travel can disrupt your sleep; but this is also not too uncommon so it is important to prioritise sleep from 10 days before dance day.

🥗 Nutrition and Hydration

What you eat and drink before and during the competition can directly affect your stamina. But we also know that eating when you’re feeling nervous is difficult for some dancers (Meg used to only be able to eat one banana until after her 2 rounds!) Although it’s clear that skipping meals or not drinking enough water can lead to energy dips on the day, your eating and drinking in the run up to the event are the part you should be prioritising. . Nutrition and hydration should be something you are thinking about all year round. 

😅 Adrenaline and Nerves

Your body will be running on adrenaline at times, which can either give you a burst of energy or leave you feeling drained if you don’t manage it well. Listen to your body and try to find the ways that your body reacts to adrenaline. 

⏰ Downtime and Waiting Periods

The long gaps between rounds can zap your energy if you don’t have a plan to stay engaged and fuelled.

🥱 Mental Fatigue

Focusing on your performance all day, comparing yourself to others, or stressing about results can use up just as much energy as physical exertion. Having some ideas for managing this and allowing your mind to relax at points through the day can help to combat this fatigue. 

Why Is Managing Your Energy Levels So Important?

If your energy levels dip at the wrong time, it can impact your performance, mood, and overall experience of the day. Managing your energy allows you to:

✔️ Perform at your best - you need enough energy to last you throughout the day to give 100% in every round. A mid-afternoon slump is the last thing you want!

✔️ Stay focused and sharp - mental energy is just as important as physical energy. Staying alert helps with remembering your corrections and reacting to changes on stage.

✔️ Enjoy the day - competitions are meant to be exciting! If you’re exhausted and overwhelmed, you might not take in the experience, be irritable, argue with your Feis team, or not celebrate your achievements properly.

✔️ Recover faster - proper energy management means your body won’t be completely wiped out the next day, helping with faster recovery and injury prevention.

How Can You Keep Your Energy Levels Up All Day?

Here are some tried-and-tested ways to stay energised throughout a long competition day:

💤 Prioritise Sleep from 10 days before

Try to stick to a solid bedtime routine in the 10 days leading up to the competition. Avoid screens before bed, wind down with some light stretching or deep breathing, and make sure you’re getting enough rest days.

🍓 Eat Smart and Stay Hydrated

Fuel your body with the right foods at the right times. Aim for balanced meals with protein, complex carbs, and healthy fats. Pack easy-to-eat, energy-boosting snacks like bananas, oat bars, nuts, and protein balls to keep you going. Don’t forget to sip water throughout the day - hydration is key to maintaining physical and mental stamina! You can learn more about this by listening to our podcast with a nutritionist, here. 

😟 Manage your nerves

Find ways to channel your nerves into excitement rather than exhaustion. Whether it’s listening to your favourite music, doing some deep breathing exercises, or visualising your performance, keeping your mind calm will help preserve your energy.

⌛ Make the most of downtime

Long waiting periods can either drain you or refresh you - it all depends on how you use them! Instead of letting boredom and fatigue take over, stay engaged by moving around lightly, visit the stall, get some fresh air, stretching, or even chatting with teammates to keep spirits high.

🔋 Save your energy for when it matters

It’s tempting to overdo it with extra practice rounds or excessive warming up, but be strategic. You don’t want to burn out before you even hit the stage! Trust your training, and conserve energy so you’re at your best when it really counts.

🤗 Keep a positive mindset

Your mental energy is just as important as your physical energy. If you start feeling drained, remind yourself why you’re there - because you love to dance! Focus on enjoying the day rather than stressing about the outcome.

Competing at a Major Championship is an incredible experience, and by managing your energy well, you can make sure you perform at your best and enjoy every moment. Plan ahead, take care of yourself, and most importantly - have fun!

At Move With Meg, we’re passionate about helping dancers feel strong, energised, and confident. If you need more support with competition prep, recovery, or mindset, we’ve got plenty of resources to help you along the way in our Gold Club. Let’s make 2025 your best competition year yet!

Feis Day FOCUS Meditation - a new addition to the MWM Meditation tab in the Gold Club was specially written and recorded by Rachael to help you refocus on the day, between rounds, before the recall - it’s POWERFUL. Get access by joining the Gold Club today.