Many of you running September marathons are coming up on the tapering phase of your training. Many of you think, okay my race is coming up I’ve got to get that last big run in. Wrong! Why you ask?
Let’s talk briefly about the science of training. Scientific research tells us the best way to taper is to cut back your mileage, yet maintain some intensity level training. By significantly reducing your mileage you reduce your overall muscle fatigue. What I have found to be the best overall formula for marathon tapering is: Three weeks of tapering including your race week, and they should look like this: 2 weeks before your race 20% less mileage, 1 week before your race 40% less mileage, race week 60% less mileage.
Before a race you really must make sure your body has time to fully rebuild and repair. Tapering allows you to get rid of the nagging aches and pains you have accumulated over your training period. And face it, we all have them. Part of this benefit is also mental. The rest allows you to get re-focused and and anxious to get back out there on race day to kick butt.
Many of you will feel the new fitness levels you have achieved are fading during your taper period. That’s not happening! You have built a base and tapering will only insure that you are fresh and injury free. You can’t cram for a marathon, there is no benefit to jamming in a couple of extra workouts or another long run. It will only cause fatigue and possibly injure you.
If you’re worried about weight gain that’s understandable. In order to account for your decreased activity, reduce you carbohydrate intake just slightly. Then the week of the race gradually rebuild your carb intake daily. Don’t go to a pasta party the night before a race and crammed down 3 bowls of pasta. This is an old school practice that works for very few runners. Most of you will only feel bloated and slow the next day. A gradual increase of your normal carbohydrate intake the week before the race will provide you with all the glycogen stores you need to run well and with energy.
Race day morning, wake up with plenty of time to eat a light breakfast, that might include; oatmeal a banana and a protein shake made with water. Start to hydrate by taking in small amounts or fluids. You don’t want to spend your morning in the port-a-potty. Drink early and often is one of the most time proven cliches in racing. Alternate water and sports drink, your body needs both. Too much of one can cause bloating (sport drink) and too much of the other can leave you with an electrolyte deficiency (water). Both will hurt your race results.
You’re only three weeks away. The work is done. The only way to improve now is to rest and recover. Take your taper seriously and follow your coach’s guidelines. Most importantly relax and and believe in all the hard work you’ve done to this point. You are about to complete one of life’s greatest physical challenges. Enjoy it!
Be Healthy, Train Smart, Have Fun
Jeff