Race week - tapering
As your race day is only days away instead of weeks or months, the anticipation and excitement can be a two edged sword.
On one hand you are excited and can’t wait for the gun to go off, while on the other hand you are tempted to do just one more workout to truly be ready for the race.
But amidst the final preparations, there’s one strategy that can make a significant difference in your performance - tapering. Tapering refers to a planned reduction of training volume before a competition. It’s a critical phase that allows your body to recover from all the passed stresses of training you put your body through and prepare for the demands of the race.
Let’s explore why to use tapering and check out one of many strategies to lower the load on your body but still keep your fitness as high as possible.
Why Taper?
The principle behind tapering is simple: you want to arrive well rested at the start line of your race. Training hard up until race day can leave you fatigued, which can negatively impact your performance.
The three key points why tapering is important are the following:
Gives your muscles time to repair.
Your energy stores start to replenish.
You allow your mind to focus on the challenge ahead.
To effectively taper follow this simple guidelines:
Reduce volume, maintain intensity: Reduce your training volume by 40-60% during the tapering period. However, it’s important to maintain the intensity of your workouts to keep your body primed.
Listen to your body: Pay attention to any aches or pains. Tapering is the time to heal, not to push through injuries. If your training plan asks for a 30 minute intense session and you feel pain in your glutes, maybe you should opt for an easy run followed by a stretching/massaging session.
Nutrition and hydration: Focus on a balanced diet rich in carbohydrates, proteins, and fats. Stay hydrated to ensure your body is well-fueled. The last days before the race are key for your race performance. Try to make sure that your body is fueled properly and your glycogen stores are topped up.
Rest and sleep: Prioritize rest and aim for quality sleep. Your body recovers and strengthens during sleep. If you can, start adjusting your sleep schedule to accommodate for an early morning start which falls out of your regular wake up hours.
Mental preparation: Use this time to visualize the race, set your strategy, and build confidence. Try, also, thinking about things that can go wrong and come up with a plan how to respond to them.
The tapering timeline
Depending on how long you have been training this timeline can vary but it can serve you as a general rule of thumb.
2-3 weeks out: Begin reducing your training volume gradually. Again, keep your intensity as usual to regain as much fitness as possible.
1 week out: Sharpen your focus on rest and nutrition. The training is done and you won’t make any true gains anymore. Take your foot of the gas paddle.
2-3 days before: Keep workouts short and sharp. Rest as much as possible.
Race day: Arrive refreshed and ready to give your best performance. If you have done everything correctly, the race will be hard but the most enjoyable part of your whole training journey. Good luck!
Tapering is an essential component of race preparation. You now have to trust the training you’ve put in and allow your body to gear up for the main event. By following a smart tapering plan, you can enhance your performance and enjoy a successful race day.
Remember, every athlete is different, so it’s important to tailor your tapering strategy to your individual needs and the demands of your specific race. Good luck, and happy racing!
