Taper Week!

Team TYE athlete Tamara S. on her way to a podium finish at Ocktoberfest triathlon

Knowing that we have several team members racing this weekend I wanted to take a moment and go over some "Taper Week" Do's and Don'ts

~The most important thing to remember (in my humble opinion) is that you do not stand to gain any considerable fitness in the week before an event. You should leave every training session feeling as you could have done more!

~Recovery between sets should be increased significantly.

~Caffeine consumptions should be kept to an absolute minimum.

~"Carb Loading" does not mean eating a huge pasta dinner the night before a race! If you are going to eat a big meal, make it the lunch before race day. Dinner the night before should be somewhat light and a good balance of protein, fat and carbohydrates. My personal choice is Jimmy Johns #12 with no mayo.

~ Focus on hydration... with water! (Corey)

~ Practice mounting and dismounting your bike, better yet practice every aspect of your transitions. Remember this is not a swim, bike, run race.... your transition time counts!

~ Check, double check and triple check your equipment! Triathlon rewards the scrupulous! DONT WAIT till the morning of!!

~ Don't over eat! You should be training a little less, but if you are like me, you eat habitually. make sure to reduce your calories as you reduce your training! No one wants to carry an extra 2lbs on a run!

~ Get a massage! 3-4 days before the race is ideal!

~ I am not an advocate of taking the whole day off from training the day before a race. This will often leave you feeling a little lethargic come race morning. If you can swim at the race site.get A short bike/run effort is a good idea too. This provides a last chance to practice that transition.

Nutrition

Time line for race morning (If race starts at 7am)

4:45a- wake up, Large glass of water

5:00a- Oatmeal, 1 scoop Peanut Butter, fruit of choice.

5:15-6:45a -Sip on electrolyte drink (I like Vitamin water)

6:30a- COFFEE!! (after restricting your caffeine intake all week, this will be double helpful!)

6:40a- Half a banana OR a gel

7:00a - race start

During Race (Sprint / Olympic)

~no solids

~100 calories every 30 minutes (Gels are the easiest way to get this. Power Bar gels tend to go down easiest) You can also use liquid calories.

~ Protein & Carbohydrates within 15 minutes of finish (Mix1 is optimal)