Welcome to Taper Town, where the only thing tapering faster than your training is your patience! Picture this: you stroll into town, drop that suitcase like it's hot, and then... well, you kinda just hang out. But hey, at least you're getting really good at waiting, right?
Behold the pesky seeds of doubt sprouting:
Did you sweat enough in training?
Are you actually prepared to rock and roll at the target pace?
Imagining a nightmare where you forget your shoes on race day or oversleep like a champion.
The questions occupying your thoughts may feel daunting, especially considering that, as a typical "Weekend Warrior," you are juggling a full-time job and familial or other obligations that demand your focus.
10 Pieces of Advice from Coach Nelle to get you through your taper phase!
1) Trust your training
Let's dive deep into this! Take a moment to look inward. Reflect on your training cycle - were you crushing those workouts and giving your body the rest it needed? I'm talking about aiming for that 80-85% adherence to your training plan! This level of commitment is key to smashing your performance goals with absolute confidence!
2) Being nervous means you care
Training cycles typically range from 3 to 12 months, and it's completely normal to feel a bit anxious about aligning everything perfectly on a single day. After consistently putting in the work, adjusting workouts, and staying dedicated to making progress, it's only natural to expect significant results from all that effort.
3) Call upon those excellent workouts
When you experience anxiety or doubt, remember to look back at those workouts, not just during the taper, but also during the race. You have prepared yourself to excel and match the intensity of your training. Reflect on the workouts where you felt the most powerful and confident, and etch them into your mind. This way, when the race becomes challenging (as it will), you won't need to search for the strength that is already within you!
4) Consult with your coach or training partners and be clear in asking for honest feedback about your goals
I have achieved some of my most remarkable breakthrough races by pushing myself to seize the opportunity, fueled by the unwavering belief and support of reliable, seasoned training companions and inspiring, elite runners (shoutout to Keira D'Amato!).
Eliminate any lingering doubts by confiding in a trusted individual and seeking candid feedback. Avoid sugarcoating or false hope as they can significantly impact your performance and overall experience in endurance racing. Remember, we don't perform at the level of our hopes but rather at the level of our preparation.
5) Focus on your controllables
Defy the "what ifs" and safeguard your peace and joy. Consider my client's inspiring story: he jetted off to Las Vegas for the Vegas Marathon with his sights set on a 3:05 marathon time. Despite battling fierce winds, he recalibrated his mindset and smashed his personal record by almost 10 minutes. Keep in mind, external factors such as weather and race delays are variables beyond your command. Direct your attention towards what you can impact and uphold your energy and serenity.
Let's dive back in with full force and take charge of what's within our grasp: your internal dialogue, your nutrition and pacing strategies, your gear and preparatory actions, and your reactions to unexpected surprises. And don't forget, you can also be a pillar of support for those facing challenges beyond their control. Together, we are an unstoppable force when we run as one!
6) Prioritize rest and nourishment
Againn, during the taper phase of your training, it's crucial to focus on controlling what you can. With a significant reduction in volume, your body is utilizing the extra energy to facilitate healing and adaptation. This process may lead you to feel less energetic during workouts or even lethargic throughout the day. It's important not to panic in such situations; remember, it's a normal part of the process. You may also experience minor discomforts along the way. (If you're still concerned, it's perfectly reasonable to consult with a runner-specific physical therapist or chiropractor for tune ups and to ensure you're okay.)
Make sure you are staying hydrated (LMNT is great for electrolyte replenishment, and you can purchase it at a discounted price in our office) and eating plenty of nutrient dense meals, complete with higher ratios of carbohydrates and ongoing portions of protein to support continued healing and adaptations! Avoid inflammatory foods and alcohol as much as possible.
Strive to achieve 8-9 hours of sleep each night, and consider taking naps if you are unable to meet that sleep target. Prioritize social commitments in the 10-14 days leading up to your race, and postpone engaging in more stressful tasks or conversations until after the race, unless they are negatively impacting your mental well-being, in which case address them promptly.
Your last night of sleep before the marathon may be affected by pre-race excitement, but if you have been consistently getting quality sleep in the weeks and days leading up to the race, one night of poor sleep will not impact your body on race day.
7) Stay within the intention of the workout, even as you feel fresher and capable of doing more
Feeling refreshed and energized, it's natural to want to push harder during workouts. However, it's crucial to resist this urge. Racing through your training sessions may lead to accumulating excessive fatigue, ultimately hindering your ability to engage peak performance on race day. Stay disciplined and prioritize proper recovery for optimal results.
What kind of run is assigned? A marathon pace run? A run with pick ups? Recovery? Make sure you don't get carried away and follow the training. Trust that you've done the work!
8) Breathe through the "niggles".
The body's recovery process following a complete training cycle is a crucial period where it is repairing and adapting to the stress it has been subjected to. During this phase, it is not uncommon to experience occasional pains or discomfort as the muscles, joints, and tissues adjust and rebuild. It is important to listen to your body during this time and not ignore any signals it may be sending.
To support your body's healing process, it is recommended to prioritize relaxation and stress management techniques. Deep breathing exercises, gentle stretching, and adequate rest can all contribute to promoting recovery and reducing any lingering pains. Remember that rest is just as important as training when it comes to achieving optimal performance and preventing injuries.
If you find that the discomfort persists or becomes more intense, it may be wise to seek guidance from your physical activity care team. They can provide a thorough assessment of your condition, offer targeted interventions to address any issues, and help you fine-tune your training program to prevent future setbacks. By proactively addressing any concerns and seeking professional advice when needed, you can ensure that your body remains healthy, resilient, and ready to take on new challenges in your fitness journey.
9) Avoid sick people and places where people gather
When preparing for a race, it is crucial to prioritize your health and well-being. One of the best practices to follow is to steer clear of close contact with individuals who are unwell. This simple precaution can significantly reduce the risk of catching any illnesses that may compromise your training or performance on race day.
Furthermore, it is highly recommended to avoid crowded areas in the weeks leading up to your race. Crowded places are breeding grounds for various viruses and infections, which can easily spread from person to person. By staying away from such environments, you minimize the chances of falling ill and ensure that you are in optimal condition for the upcoming event.
By being mindful of your surroundings and taking proactive measures to protect your health, you are not only safeguarding your own well-being but also setting yourself up for success on race day. Prioritizing self-care and following these simple guidelines can make a significant difference in your overall performance and enjoyment of the event.
10) Devise your race plan.
When setting ambitious yet achievable goals, it is essential to consider both the short-term and long-term aspects of your objectives. By breaking down your main goal into smaller, more manageable tasks, you can create a clear roadmap towards success. Setting micro goals, like adhering to your fueling plan and interacting with other participants during the final stretch of the race, can help you stay focused and motivated throughout the event.
Reflecting on the significance of the race can provide you with a sense of purpose and motivation. Understanding why this event is important to you can fuel your determination and drive to perform at your best. Maintaining a mindset of gratitude not only enhances your overall experience but also helps you stay positive and resilient in the face of challenges.
By combining strategic goal-setting with reflection and gratitude, you can optimize your performance and make the most out of the racing experience. Remember to stay focused on your goals, embrace the journey, and celebrate your achievements along the way.
I believe in you! Now it's your turn! Conquer the taper tantrums and unleash those goals!
Wishing you all the race day magic!
Coach Nelle
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