Here are some things to keep in mind if you are beginning yourtaper or rest period before your race.1. Do longer warmups and warm downs. You can keep your distance
up, but start to add more to the beginning and end portion of yourworkout. This “active rest” will assure that you are well restedfor your race but not out of shape.2. Avoid big meals and sugar. Tapering is an adjustment for yourbody, and your immune system may not be as strong during this time.Big meals and carbohydrates like sugar will wear your immune systemand leave you susceptible to colds and flus. Keep in mind that asyour workout intensity decreases, you must decrease calorie intakeaccordingly.3. Get as much sleep as you can before midnight. Ideally, get tobed by 10:30. The sleep you get before midnight is the most crucialto your recovery. You will feel more rested if you can do this forat least 2 weeks before your event.4. Lay off the strength training. This is more of an individualcall (some people feel better if they are doing some strength workall the way up until the event, others will be too broken downunless they take a good 2 weeks off), but at the minimum, youshould go lighter in the weeks leading up to your event.5. Avoid caffeine. It may be tough if you are a coffee addict, but2 weeks of not having that morning cup will give you more naturalenergy for your race. Take it from 6-time Ironman champion MarkAllen- he practiced this for every race and it worked pretty well for him!6. Increase your meditation or yoga. Less time working out meansmore time to prepare mentally! If you don’t do yoga already, don’tstart now. However, find some quiet time during the day to get awayfrom work and working out to clear your mind. Think about how easythat swim will be since you are well-prepared with Tri Swim Coach!7. Conserve your energy. You will have more energy during your rest
or taper period. Don’t be tempted to use it! Save it for your event and
you will be glad you did.
Now you are ready to have a great race!