Stop! Taper time. My Top 5 Tips for a Solid Taper Week
I’m in my taper week before my first ever Ironman 70.3 (open water swim 1.9 km, bike 90 km then run 21.1 km). So I thought I’d share some of my top tips for a solid taper week.
1.Don’t completely stop activity!
You should still be doing activities related to your race the week leading up to your event (whether that is just running or swimming, cycling and running depending on your sport). However, it is key that your intensity and mileage should be much less than you were aiming for during regular training season. For help with coming up with a proper training plan including how to taper appropriately, check out https://www.trainingpeaks.com/ or find a coach, I highly recommend the amazing coaches at StideWise - https://stridewiserunning.wixsite.com/website . Make sure to include mobility (stretching, rolling, massage therapy etc.) and stress reducing activities, especially if you suffer from the pre-race jitters like I do! The key here is to make sure everything feels relaxed and limber for race day. You’ve put the hard work in, now put your feet up and rest a bit!
2.Get 7-9 hours of good quality sleep a night!
So many important things happen when we sleep, as I’m sure you’ve heard before. Many key processes related to our recovery and immune function happen when we sleep. Getting a solid and restful 7-9 hours per night of sleep leading up to the race will help you avoid getting sick. Not to mention it will increase energy levels too! Do you have trouble sleeping, especially around your key sporting events? Naturopathic doctors can help here by suggesting calming herbs or natural health products specific for your unique case of insomnia.
3.Eat nutritious food!
We always want to be fueling our bodies with nutritious food but this is especially true in the week leading up to race day. I suggest staying away from trying any new restaurants or new cuisines to avoid digestive upset. Focus on eating whole foods, an abundance of fresh vegetables, fruits and proteins along with making water your drink of choice should set you up for a strong race!
4.Support your immune system!
I already touched on this a little in the sleep section, but there are other ways that you can help support a healthy immune system. Making sure you are eating enough healthy fats and proteins will help your immune system function at its best. There are also herbs that can help modulate the immune system however these should be prescribed to you based on your individual needs and experience of health (for example based on any current medical conditions you may have or any medications you may be taking). There are also specific nutrients that help the immune system such as zinc and vitamin C, which can be obtained through your diet.
5.Nurture your mental health!
You’ve likely put a lot of time and effort into training for this event, which can put a lot of mental pressure on you to do well on race day. If you’re anything like me, the week leading up to the race can be quite stressful, especially if you will be traveling to get to the event. Try visualizing how you would like the race to go. Write out a few key goals you have for the race (whether that be a time you want to hit or a feeling you want to have throughout the race). Pick a mantra to recite throughout the week (“I’ve done my best training for this race and I will complete it to the best of my abilities” for example). Schedule some breathing exercises into your daily regimes such as pausing once a day to take 3 deep inhalations and exhalations. Talk to a friend, fellow training partner, coach or health care provider about how you’re feeling. Acupuncture treatment can also be a great way to get your body and mind into parasympathetic (“rest and digest” nervous system) mode. Take a deep breath (or several), you’ve got this!
Do you have more questions about tapering? Let’s connect https://www.ndbri.com/contact-us
Should you be carb loading? (you can read more about that here https://bit.ly/2JZ10S8) Wishing you the best of luck for a healthy, strong and pain free race!
