PERFECT THE TAPER

The taper can have a major impact on how – and if – you make it to the start line. Here’s top athlete and coach Nick Beer’s key pre-race prep...

“A method that works for one person doesn’t necessarily mean that it’ll be successful for another”

15 GIVE YOUR TAPER TIME

The general rule is that reducing training load can start anywhere from 8-14 days before the race. This is dependent on your racing distance, initial training volume and your fatigue levels. Usually, the longer the race, the further out from the event you begin to reduce the training load, compared to shorter events. But, it’s also important to maintain training frequency and intensity, as this has been shown to result in greater performance gains.

16 EXPERIMENT WITH TRAINING LOADS

There’s no definitive ‘right way’ to taper as it’s a very personal approach. A method that works for one person doesn’t necessarily mean it’ll be successful for another. Also, our body types can affect how we taper. In general, a muscular athlete may need more rest than a slimmer athlete. So it’s important to experiment between resting and a minimal reduction in training load to see where on the scale suits you the best.

17 DON’T OVER-TAPER

Over-tapering is a common mistake. As you prepare for your A-race, it’s easy to become over cautious with your training. You want to feel well-rested on race day, so you either reduce training volume too quickly or over too long a period of time; this could lead to a loss of form and fitness. You may start to feel sluggish and tired, which could negatively impact your race sharpness and performance.

18 FUEL FOR SUCCESS

Depending on your race distance, a suitable increase in carbohydrates throughout race week will be essential in topping up glycogen levels ready for race day. Maintaining protein intake will help keep the body physically strong by preventing muscular breakdown and soreness from any short, highintensity race-pace efforts. Often overlooked, but vitally important, is hydration. Staying hydrated during race week will enable you to stay alert, prevent unnecessary cravings and maintain energy levels.

19 USE A GEAR CHECKLIST

Making a checklist is a great way to prepare for a race. Writing down what you need, then laying it out in front of you will ensure that nothing’s missed. This’ll help make your race morning and transition check-in less stressful. Also, remember to test out your equipment before you race, especially your brakes and gears.