Less than 2 weeks to go, and the training is in the bank….
I like to think of training as a savings plan – you put it away each week so that you can go and spend it when the time is right. The time is not far away now! On Saturday 9th March you will be able to go out and spend your savings.
Now is the time to start reducing the length of your long weekend runs or rides, longer weekday runs and remove any big hill and speed sessions. For example in week 1 of a 2 week taper you may reduce your training by 50% and in week 1 (race week) you may reduce to 2-4 short runs (or rides) of 3-5km.
If you have tapered well you should be feeling great and itching to get to the starting line.
The challenging part of the taper is the psychological side and the following thoughts are very common.
- I can’t afford to reduce my training – I will not be ready if I do.
- I will put on weight and it will make my race harder.
- I am bored, tired and lethargic.
- I should start speed training in my taper to help with my race.
Understand that the benefits of the taper are to minimise accumulated fatigue and allow your body to recovery from the high physiological demands that you have been putting it under. This doesn’t mean to stop training all together.
Some helpful tips to allow you to enjoy the taper.
- Keep your routine the same in the taper. Train on the same days that you normally would – just reduce volume.
- Carrying a small amount of extra weight is ok pre race as long as you have eaten well and are well hydrated.
- Take the time to plan mentally. Know the course, where the aid stations are located, when you are going to eat and drink, check your kit list.
- Any significant changes to your training in a taper like additional hill work or adding speed work is like doing a heavy set of squats when you haven’t done them for 8 weeks. Your body is not ready for it and will be sore afterwards.
Most importantly arrive at the start line with a smile on your face and enjoy MCL Construction TRIPLE PEAKS. Have fun!
Thank you to Neil Wagstaff from Peak Fitness for providing the content for the Training Guides.