Stepping on stage for the first time? Or maybe you’ve competed before but still feel like backstage is total chaos?

This episode is your ultimate show day walkthrough.

Rachel and Chris cover everything from tanning disasters (yes, seatbelt streaks and green armpits are a thing) to what to wear, how athlete briefings actually work, what to pack backstage, and why pumping up too early will ruin your look.

They also share tips on hair, makeup, toilet logistics (you’ll never look at a funnel the same way), and the little things that can make or break your stage presence.

Whether you’re a first-timer or a seasoned athlete looking for fewer stress lines in your tan, this episode will get you show-day ready.

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