When it comes to preparing for an Ironman event, there is not much more important than a perfect training routine. Ensuring you are training optimally, with things like Brick Sessions, will make such a massive difference.
But another thing that can ensure you finish atop that podium when preparing the perfect taper. A taper is when an athlete reduces their work load a couple of weeks before the race so that their body is well rested but still ready to compete. Now this can be very different for some people because of a number of factors, such as age, weight, experience etc., but a good rule of thumb for most athletes is to start your taper two weeks before the big race, with the workload being reduced to 75% the first week and then 50% the final week of prep.
Below are some tips for creating that perfect taper:
- Always do your most intense training at the start of the first week. Whether it be those long road runs, or the high intensity laps in the pool, make sure you get those training sessions out of the way at the beginning of the taper to make sure you are completely recovered by race day.
- During the last week of the taper, make sure you incorporate low intensity Brick Sessions to ensure you muscle memory is at its peak.
- Try to ensure you are getting sufficient amount of sleep during this taper. It is common knowledge that sleep is extremely important when it comes to muscle recovery so it imperative that a solid sleep routine is a part of your taper plan.
- Weight gain can become an issue during these last two weeks, given your training load has decreased significantly. You may need to reduce your calorie intake during this period, and make sure you stick to a balanced diet full of carbs, quality proteins and healthy fats. Things like carb-loading before a race have been constantly debunked by many experts.
Finally, when it comes to race day, try not to alter your normal routine too much. Sometimes just treating race day like any other can keep those nerves at bay and give you an edge over the competition.
