How do you know when you’re race-ready?
For the past few months, Coach’s Corner has been diving deep into periodization training for runners discussing each phase in Periodization Training:
If these phases have been properly implemented you should be at peak performance and ready to rock your race!
The next phase is Peak Performance, which includes the taper. You should begin tapering about 1-3 weeks before your race.
What is a taper?
A taper is an important part of training. The goal is to reduce the workload while allowing your body to repair muscle damage and reduce fatigue. The workload will decrease each week, but the intensity may remain the same by keeping some speed workouts or race pace efforts to keep your legs fresh and sharpened. During this period, you won’t gain additional fitness, so don’t worry about losing fitness. This phase is crucial to your training and will help prepare you for a strong race.
How do you know how many weeks out you should start to taper?
It’s based on race distance and trial and error.
For example, with the marathon distance, some athletes need the full three weeks, while others may need a shorter taper.
It is also tailored to what works best for each individual, focusing on understanding your body and discovering what works best.
Coach’s Tip: Keep a training journal to record how you felt during the taper, the number of weeks you took, and whether you should try something new next time or keep everything the same if it went well.
What else to do during taper:
This is where I also like to focus on mental strength. I will pray about which Bible verse God wants me to focus on for race day and to use when I start to feel weak. If I have had a Bible verse dedicated to that training cycle, I will meditate on it, and ask the Lord to guide me if I continue to use it for race day or leave it as is. I will pray about what race strategy to use and discuss that with my coach. I will reflect on my training and journal about what went well and where I felt strong. I will take Epsom salt baths and listen to praise music. I will also make sure the week of the race to quiet my mind and just sit with God asking Him to help me envision the race, every mile marker, water stop, etc.
You see, racing is a lot about the mental game as well, and when we taper, we can get the “taper crazies” so taking time to focus on our mental game but centering it on Christ can be the key component to what sets us up to have a strong race that is dedicated to worship to the Lord.
After this, you are ready to rock your race!!
Check back next month for the last phase, the Recovery phase! This phase is just as important as all the other ones!
Happy Racing!
Running His Race,
Coach Elizabeth
@Endurance4You
