The most important thing to do before a race is to make it to the start line feeling refreshed and ready to fly. Yet people forget this all too easily, turning up shattered or even injured. Sounds simple, I know, but ‘taperitis’ can make people do some strange things. Here are my five nuggets of advice for tapering, to get those legs and that mind of yours in the best possible shape come race day.
1. Reduce volume and intensity, maintain frequency. For instance, if you’ve been training five times a week, ease down on the volume but keep up the frequency. That way, your body and mind are happy with the routine.
2. Too little is better than too much. Unlike cooking chicken, a little underdone is better than completely chargrilled. Many want to get as much training in as possible, but the time to do that is weeks before the race, not in the last fortnight.
3. Get a wee sharpener in. Normally on the Tuesday or Wednesday before a race, I’ll be found on a track with the intention of working a little harder – something like 5 x 4 minutes at threshold pace. This can also be a real confidence-booster, as you feel the power of the taper working its magic.
4. Visualise. This isn’t just a Jedi mind trick – it really helps. In the week before a race, start to imagine how you will feel on race day. Run through your startline thoughts and think about crossing that finish line.
5. Enjoy it. I’ve learned to love the taper, as I’ve earned a bit of rest after all the weeks of hard graft. You should too.
