7 hours? For just your own session? Surely that can be avoided by maxing 2 flights per session and having more sessions. A flight of 15 lifters should take no longer than 45 minutes on average. I've been at comps with over 100 lifters and the sessions only last 2-3 hours max. Raw has simplified things somewhat as there are no gear checks, no having to wrap knees (in PA or CAPO raw at least), so things can move quicker.
My tips:
- don't bother cutting weight at your first comp. You have enough to worry about
- bring food, lollies etc
- if you compete at PA, don't take any supplements except maybe a caffeinated beverage. They won't help you on comp day anyway
- bring your own chalk in case the venue doesn't have any in the warmup room
- have your warmups pre-planned and written down, aim to do your last warmup around 5 minutes before you are set to start, and from there plan backwards to figure out and write when to do each warmup set
- practice comp calls on your last and perhaps even second last warmup attempt. Don't be afraid to ask someone in the warmup room to help you with the comp calls.
- open on a weight you can comfortably double (or if you're really conservative, triple) the week before the comp. Depending on how you feel on the first attempts, consider going for around your previous PB as a second, then a new PB as your third.
- have fun - the only pressure for the first comp is the pressure you choose to put on yourself. You're there to learn and pop your cherry. You might make mistakes, embrace it.