Tapering the art of reducing practice to the most "Peak" body on race day

Tapering the art of reducing practice to the most "Peak" body on race day

Many people often fall to their horses for the last few weeks because they are afraid that if they run less and the fitness will heal until they accidentally go to the same hard practice. The result is that they reach the day of the race with a tired physical condition. The correct Taper does not mean lying dormant, but "reducing the quantity, but maintaining the quality."

1. Reduce distance (Volume) but maintain concentration (Intensity)

The first rule of Taper is to reduce the weekly cumulative distance (Weekly Mileage) to allow the muscles to repair themselves, but you still have to keep your "speed" so the legs don't forget the rhythm.

- Week 2 before racing: Reduce the distance by about 20-30%.

- Last week before racing: 50-60% reduction in distance

- Maintain the garde: Even if the distance is shortened, there should be a short Race Pace to maintain Neuromuscular coordination so that the legs do not feel too viscous.

2.Nutrition is to "fuel" (Carbo-loading).

The body Taper range will start to accumulate glycogen better in the muscles because we exert less force.

- Focus on quality carbohydrates: Eat the right amount of rice, line, flour, no stuffing until the cork, but emphasize it evenly.

- Avoiding oddities: This is not the time to try a new buffet or a taste food that risks the gastrointestinal tract.

- Hydration: Sipping water evenly all day. Don't wait to be hungry for water. To keep the cells in the body hydrated to the maximum.

3. Deal with "Taper Crazies" (state of mind)

During practice cuts, many runners experience symptoms called Taper Crazies: anxiety, sore legs, stubborn knees, or feeling unfit.

- Trust the Process: Believe in a rehearsal plan that's been done for months. The body hasn't lost its fitness in 2 weeks, but it's restoring.

- Focus on Sleep: Sleep is the best repair. Try to sleep for 7-9 hours during this period. The body will shed the Growth Hormone, fully repairing the worn parts.

4. Do not try new things (No New Things)

Whether it's a new pair of shoes, a new sock, a new set, or a new flavor energy gel that's never been used in practice before. No, it's used on race day. Everything that's used on a real day should have been tested during hard practice.