The Art of the Taper – Final Stretch to Race Day. By Dorette Franks, M.S., R.D., L.D.

Let the countdown begin. T-minus one week…-seven, -six, -five, -four, -three, -two, -one day till race day. It’s taper time. The taper is a crucial part of race preparation – it’s a dedicated phase of the training progression in which volume (intensity and duration) decreases – and so do those feel-good hormones, called endorphins. It’s not uncommon for athletes to feel a little “flat”, unsettled, or even anxious. This is normal.

Rest assured, you’re on the right track and nothing is missing. You’ve done the work. Now it’s time to dial things back; it’s time to allow the body to improve glycogen stores, reduce cortisol, build immunity, and prepare so that on race day, you can expend your hard-earned work.

Use this time to quite the mind, catch up on sleep, stretch, and eat healthy as you pace into the art of the taper. Here are 10 tips to get you going.

1. Honor Thy Taper. No amount of additional training is going to make you faster. In fact, catching up for workouts missed workouts and taking on more tasks can actually impact performance and increase stress (cortisol). As sports psychologist, Dr. Jim Taylor, explains, “much like training, consider each day of the taper as money in the bank…come race day there is a huge sale where you get to spend that saved up money.”

2. Nothing New the Final Week. Stick with what you know works. This includes dietary practices, race goggles, bike saddles, run shoes, and even fueling/hydration practices. Prior to the taper, dial in your tried and true. Don’t be left with surprises on race day.

3. Avoid Heavy Lifting and Extended Walking. Limit movements and motions the body is not accustomed to that may compromise body posture, strength, and endurance such as starting a new yoga practice, hiking, or even walking extended periods of time. Remember, your body is trained for triathlon endurance. Instead, enjoy some cornhole, read a book, or hang out at the expo. Save your strength and endurance for race day.

4. Stay Calm. Minimize or avoid stressful situations. Ask yourself, “can this wait?” Plan ahead – give thought to what may arise prior race day and come up with a plan to manage the unexpected. Pause, delegate, step out or away and remember to have a sense of humor.

5. Food – Plan & Prepare. Know what’s available to you at the race venue. This includes tools/equipment for food prep/cooking, storage, food availability, and key nutrients for pre- and post-race. Be the squirrel with nuts – pack your food with you so you can eat when you want and what you like.

6. Pre-Race Dinner. To get a good night’s rest, plan for an early, light dinner. In fact, it’s perfectly all right prioritize lunch as that pre-race meal. Consuming a large dinner race eve can impact a good night’s rest – nerves are settling in, digestion slows, and sleep is disrupted. If dinner is your priority pre-race meal, remember #5 (above): plan and prepare

7. Race – Gear & Course Prep. Gather your race gear, what you’ve practice with and you know works. Take a tip in the water and strategize swim sighing. Hop on the bike, test the gears, and preview portions of the run course. Head to packet pick-up, label your race gear, lay out fueling/hydration and prepare mentally.

8. Meditate or visualize. Set aside 10 or 20 minutes to visualize your race. Within your mind, walk through every portion of the day, from waking up and arriving in transition to crossing the finish line. See yourself, seed yourself…embracing (rather than reacting to) the chill of the water, having a flawless and swift T1, pacing the bike, smiling because you’re having a great day and effortlessly working through unexpected scenarios, and making your way through the finish chute to hear your name called out. Don’t miss a single detail.

9. Include your Family ~ Do something fun with the family if they’ve come to support you, and if they stress you, then tell them how much you love and appreciate them and take a break.

10. Sleep. Those Zzzzzzz’s allow the body to repair, rebuild, recover, and restore. To get a good night’s rest, consider winding down 30 or 60 minutes prior to bedtime: brush the teeth, turn down the lights, play calming music. In general, reduce the stimulation. Wear earplugs or use an eye shade/pillow to drown out noises and light.

We wish you a successful taper and race!

Author: Dorette Franks, M.S., R.D., L.D.

Dorette “Coach D2” Franks first raced at Wildflower in 2000 and competed in her first ever triathlon- the long course, half-distance triathlon. That was 25 years ago. She’s raced both elite and age-group status competing in 1x Ultraman (placing 1st in division), 6 x Ironman-distance (with a 1st in division/3rd overall), 3x Boston marathon qualification, and numerous ultra and short distance races. Coach D2 has been coaching since 2004 on behalf of TRIFINITI endurance. Respected coach in the community, she’s coached for the Nike, on behalf of the San Francisco Nike Women’s Marathon, The San Francisco AIDS Foundations “Be >1” marathon and half marathon training group, and led as head track and Ironman coach for the Golden Gate Triathlon Club. Dorette earned a Bachelor’s of Science in Dietetics from San Francisco State University, Master’s of Science in Nutrition and Human Performance, and hold coaching credentials with USA Triathlon and USA Track & Field