Editor: This was posted sometime ago, and I felt it warrants a reprint, as there is a large group of participants for Ironman Western Australia 2011 and IM New Zealand 2012. I requested my Coach, Craig ‘Fox’ Holland to share his pre-race preparation with fellow participants of Ironman Western Australia 2010. This year’s race falls on 4 December, in Busselton, Perth. Fox, 50 years old – who finished the World Championships in Kona in 2005, will be racing again in Busselton – secured two sub-11 finishes last year. He is an international consultant, and online triathlon coach. We posted an interview of him last week.
Much has been written about taper time. However, all athletes respond differently. As with coaching individual athletes, I believe there is no one solution that will suit all. Every one reacts differently depending on your genetics, athletic ability, recovery time, work/life priorities, and the way you handle stress.
Rest and get off your legs for most of the day. Do not stand around all day at the expo or do a tourist adventure, mountain climb, etc. with your loved ones. Save it for post-race activities.
However if you are in doubt, don’t do it! REST UP…!
Tapering allows the body and mind to recover and freshen up, replenish glycogen and motivation levels. Enjoy the moment and start visualising yourself succeeding on race day.
I do not recommend doing nothing. Past experience indicates most athletes will benefit from a reduction in training volume in the last week by around 50-75%. You may feel frustrated but, realistically, you don't need to do much except keep the system alive and sharp. Some short sharp intervals will be sufficient. Cramming in extra sessions now will be detrimental.
If you can, have a sports massage and stretch as often as you can. Stay relaxed.
Maintain normal sleeping patterns, and get quality sleep. In the morning before race day, take your bike for a last short spin/check out incorporating a few surges to lift the heart rate.
Do not do anything in taper week in terms of diet and fluid intake that you do not do normally. There are no special supplements or drinks that are going to increase your performance, except for a little increase of carbohydrates.
Stick with what your body already knows. Race-week is not the time to be experimenting.
Essay & Photo-credit: Craig Holland & Mel Chan
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