Here are my 10 tips for tapering properly:
1. Reducing the size of the exercises
The first thing to remember is tapers! I’ve been to a marathon, half marathon, or triathlon so often, I’ve tended to keep my regular routine. Sure, my mileage may drop, but I’m still doing everything I can. It doesn’t help your body to push yourself 100% until race day. Reducing the intensity and length of your runs and other exercises will help rebuild your muscles and reach their peak.
2. Eat smart
That doesn’t mean you have to be a clean, lean, pure eating machine all of a sudden if you’re not the one to start it with. I said eat smart – this means eating the usual way, don’t suddenly change your diet during the tapering period. Don’t serve fried food if your body isn’t used to it (ahem, I’m on a Sunday evening), cut back on carbs suddenly, or binge on sugary soda. Try to eat a protein/carb/fat ratio your body is accustomed to, and maybe increase one or two of these areas according to your body’s ideal needs before a race.
3. Don’t get carried away
… on fast food, sweets and alcohol. Stay still. Stay in control.
4. hydrate, hydrate, hydrate
Start hydrating several days before race day, not just on the morning of race day.
5. Practice your transformations
Practice your morning routine and draw all your gear so you have a smooth and easy race morning.
6- Create a strategic refueling plan
Take a pen on paper or your fingers on the keyboard, and think about what you need for fuel on race day. If possible, perform your last long walk with this exact strategy.
7. Visualize the day of the race from getting up to the finish line
Spend some time thinking about all the steps of the day and how you would approach each stage of the game. Make your own race day plan.
8. Get enough rest
Rest while tapping is important for your body to perform at its best on race day. This doesn’t just mean sleeping – I tend to be on my feet all the time between kids and work, so I have to remember to rest my legs in the days before the race. And sleeping early is the key!
9. Get a guide
Read on the course and look at the maps to find out what to expect on race day. Where are the big hills you’ll need to tackle? What is the long distance that may not have many cheering spectators that you will need to traverse? Course maps can help you plan. Also, think about the morning of your race – what time will you leave? Where will you park your car?
10. Believe in yourself
They always say “Trust your training” but I think “Trust yourself” is also important. Trust that it will carry you to the finish line. You have put into training; You’re ready – it’s your race. Believe in yourself and have fun!