Taper Tips

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2013-03-08 8:05 AM

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Subject: Taper Tips

I have my race(s) coming up on the 22nd, 23rd and 24th March.

I'm trying to figure out my Taper routine, so far the advice I plan to follow:

  • Drink plenty of fluids, especially in warm weather or if you have to catch a flight to the race. (I'm flying on the Tuesday to race Friday, Sat,Sun)
  • Limit your consumption of alcohol, which hampers glycogen storage. (not an issue, apart from St. Paddy's day!!)
  • Try to avoid foods that are high-fat, high-fiber, spicy, gas-producing, or unfamiliar, especially the night before the race.
  • Don't over eat during taper.
  • Don't gorge yourself the night before the race. Instead, eat a dinner of 800 to 1,000 calories, such as a baked potato topped with stir-fried vegetables and tofu.
  • About three or four hours before the race, have a snack. Studies show that people who eat 500 to 1,000 calories a few hours before a race perform better. (may be tough, each day starts at 0700
  • No more runs over 5 miles (after this weekend's 10 to 15)
  • Run 2-3 times a week around 3 miles with some speed work

What else you got? 

How do you focus on NOT running and making sure you rest?  I feel almost guilty if I don't run for 2 days in a row :-)

In all the races I have done I have not forced myself to taper, this time I'm taking it seriously so any advice on how to or it's effectiveness greatly appreciated.

Cheers!

2013-03-08 8:10 AM
in reply to: #4651459

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Subject: RE: Taper Tips
Good tips. I have a race that weekend as well and I'm already going crazy, feeling like I need a "long" run! 
2013-03-08 8:15 AM
in reply to: #4651473

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Subject: RE: Taper Tips

Comet - 2013-03-08 9:10 AM Good tips. I have a race that weekend as well and I'm already going crazy, feeling like I need a "long" run! 

I'm limiting myself to 10 to 15 this weekend and then no more over 5 :-)  I was planning to do 10 Saturday then 15 Sunday but that's not in the spirit of tapering and my much smarter other half is watching me!!   The 10 to 15 at least one time this weekend will satisfy me I think.

2013-03-08 8:20 AM
in reply to: #4651487

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Subject: RE: Taper Tips
dewybuck - 2013-03-08 9:15 AM

Comet - 2013-03-08 9:10 AM Good tips. I have a race that weekend as well and I'm already going crazy, feeling like I need a "long" run! 

I'm limiting myself to 10 to 15 this weekend and then no more over 5 :-)  I was planning to do 10 Saturday then 15 Sunday but that's not in the spirit of tapering and my much smarter other half is watching me!!   The 10 to 15 at least one time this weekend will satisfy me I think.

Better you than me! Good luck! I might stick with a 5k Sat and 5m Sun.


Here's my taper:

I'll still be doing weights and such, but at a lower intensity.

I'm concentrating on resting, lots of sleep if I can. Last night I made myself go to bed early and surprisingly, fell asleep and slept all night.

Extra hydration, lots of healthy veggies.

Don't get sick.  

2013-03-08 10:17 AM
in reply to: #4651497

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Subject: RE: Taper Tips
Comet - 2013-03-08 9:20 AM
dewybuck - 2013-03-08 9:15 AM

Comet - 2013-03-08 9:10 AM Good tips. I have a race that weekend as well and I'm already going crazy, feeling like I need a "long" run! 

I'm limiting myself to 10 to 15 this weekend and then no more over 5 :-)  I was planning to do 10 Saturday then 15 Sunday but that's not in the spirit of tapering and my much smarter other half is watching me!!   The 10 to 15 at least one time this weekend will satisfy me I think.

Better you than me! Good luck! I might stick with a 5k Sat and 5m Sun.


Here's my taper:

I'll still be doing weights and such, but at a lower intensity.

I'm concentrating on resting, lots of sleep if I can. Last night I made myself go to bed early and surprisingly, fell asleep and slept all night.

Extra hydration, lots of healthy veggies.

Don't get sick.  

This is a worry, we've never had such a bad season in the family for getting winter colds, it seems all the neighbors are constantly rotating ill health!

I'm eating my fresh fruit and veg, making sure my vitamins are taken and trying to make sure I'm not having too many late night/early morning combinations.

 

2013-03-11 1:01 PM
in reply to: #4651459

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Subject: RE: Taper Tips

totaled 12 miles only this weekend, I think I did pretty well holding myself to that.

7 miles or so on Sunday was a nice easy trail run I really just used to dial in the kit, make sure the pack was good etc.

It's funny I was under no pressure to run hard or "train" I just told myself I was going on a kit check run, it was awesome, after 7 miles I felt I was just warming up and could have run for so much longer. 

Kit list ready, will start packing (and re-packing) over the next couple of days as I can't spend the time running :-)

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