You might have been training for weeks or months already, but now it’s 2 weeks before your race and it is time to consider resting. Many triathletes find this more difficult than swimming 5,000 yards, biking the hills, or running a half marathon! Here are a few things to bear in mind if you’re starting your taper or break period prior to your race.

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  • Do more warmups and warmdowns. You may keep your distance up, but begin to add more to the start and end part of your workout. This’active rest’ will guarantee that you’re well rested for your race but not out of shape.
  • Avoid major meals and sugar. Tapering is an adjustment for your body, and your immune system might not be as strong in this time period. Big meals and carbohydrates such as sugar will wear your immune system and leave you vulnerable to colds and flus. Keep in mind that as your exercise intensity decreases, you need to decrease calorie intake so.
  • Get as much sleep as possible before midnight. Ideally, get to bed by 10:30. The sleep you get before midnight is the most crucial to your recovery. You will feel more rested if you can do this for at least two months before your event.
  • Lay off the strength training. This is more of a single call (some folks feel better if they’re doing some strength work all the way up before the event, others will be too broken down till they take a good 2 weeks away ), but at the minimum, you need to go lighter in the weeks leading up to your occasion.
  • Avoid caffeine. It could be tough if you’re a coffee addict, but two months of not having that morning cup will provide you more natural energy to your race. Take it out of 6-time Ironman champion Mark Allen- he practiced this for each race and it worked fairly well for him!
  • Increase your yoga or meditation. Less time exercising means more time to prepare emotionally! If you do not do yoga already, do not start now. However, find some quiet time during the day to break free from work and exercising to clean your mind. Consider how easy that swim will be since you’re well-prepared with Tri Swim Coach!
  • You will have more energy throughout your rest or taper period. Don’t hesitate to use it! Save it to your event and you’ll be happy you did.