As my first road race of the season draws near (Toronto’s Yonge St 10km Run, April 13), I’m beginning to think about my taper (the period of reduced training just before a race), and that it would make a good blog topic, as not a lot is known about why and how runners should taper.
Intense training in the months before your big race will make your body stronger and faster, but it will also take its toll on your mind and body. And its crucial to let your body heal in the last days leading up to your big event so that you’ll be at your peak performance ability.
Essentially, a good taper is necessary for your body to “repair, replenish, regroup” for race day. Reducing the volume of workouts before an event gives you a much-deserved break from the strain of intense training. Tapering allows the body to rebuild tissue damage and to restock energy in the form of glycogen.
There are 3 important aspects to every taper:
1.Duration
- taper 1 week for 5km race
- taper 1.5 weeks for 10-20km race
- taper 2 weeks for marathons (42km)
2. Mileage & Intensity
- reduce mileage, not intensity
- reduce mileage progressively 15-20% a week, until you reach a 50% mileage
- some shorter, intense, interval runs should be done replacing your longer normal training runs
3. Rest & Refresh
- rest up and get a good nights sleep especially the week before the race
- help your muscles recover and heal using simple techniques like stretching, massage, icing, and compression garments.
- hydrate by drinking enough water so that your urine is pale yellow in colour; avoid alcohol 24-48 hrs pre-race
- its OK to carb load to re-stock your glycogen (energy) stores 24-36hrs before the race, stick to the carbs you’re familiar with, don’t try anything new right now.
A good taper will have short/sharp/focussed workouts balanced with lots of rest, plenty of hydration and nutrition, so that you’ll be ready to run your best on race day.
Trust in the taper!
No comments:
Post a Comment