REst and sleep
You pushing your body so hard every day so you need more time to recover and the muscles need to rest if you want them to work next day. You build muscles when you heaved train, eat and you rest/sleep. The more you sleep, the more speed and energy you get. Athletes need to have a schedule for when they go to bed and get up, because you need to do that the same time every day so your body come in a routine. It's good if you travel to a competition a week before so your body can adjust a new schedule when sleeping. You don't want anything to disrup your sleep so it's good if you avoid alcohol and caffeine 2-3 days before a competition. An athlete need to sleep about 11 h.