Ironman Fundamentals – how to taper like a boss!

​It’s taper time, time to start getting fresh and prepping yourself for the big day ahead in a couple of weeks. It’s a time to reflect upon the work you have done, the sacrifices you and your loved ones have made for you to be where you are and to remember how lucky you are to be in a position to be doing an Ironman in the first place.
 
In a perfect world, we remain completely zen about it all, cruise into the race with linear, cool as you like emotions intact and crush race day like it’s a walk in the park.
 
However, this is so far-fetched from what normally goes on. For most of us, we go into self-sabotage mode. We reflect on our training, but rather than focus on how much we have done, it’s about what we missed. We begin to doubt our strength and fitness and enter into a somewhat negative mindset which from where I sit, isn’t going to help things in both the lead up and on race day.
 
Whilst hindsight is a beautiful thing, let’s instead bring our focus to what lies ahead, what we can control and how we can set ourselves up for a kick arse taper.
 
Control the controllables: we say it time and time again. There are a few things you have control over. Such as the few listed below:

• your perceptions/mindset/attitude about all of the things – keep things positive and focus on your strengths. Limit your time talking about your prep (what’s done is done- you can’t change it) and how you’re feeling- focus on how much you’re looking forward to race day and how tough but fulfilling it is going to be;
• your training and recovery – stick to the program set, sleep like a log and eat well. This is not the time to be cramming in last minute volume or sessions that your coach hasn’t prescribed. The hard work has been done, let the taper take it’s course and you will arrive to race day feeling amazing;
• your equipment (to a point) – make sure your bike is serviced, your shoes, goggles, helmet etc is all in good condition. Do it now. Obviously you can’t stop a random flat or mechanical, but you can make sure you have everything in as good a condition as possible to minimise the chances;
• travel and accommodation – confirm it and plan ahead, make sure you have a nice bed and quiet location;
• an itinerary/timetable of sorts – there’s so much going on in your head leading into a race without having to think/worry about where you’re eating, when and where you’re training, when you’re meeting your coach or team for a coffee etc. If you have all this written down or at least thought out, especially if you’re the nervy type (let’s be honest- that’s all of us), then things might flow a little easier for you;
• people – choose the people you surround yourself with carefully. Hang out with the peeps that keep you smiling and lift you up. And the ones who can put up with your rolling emotions;
• race guide/maps etc – read the race guide from cover to cover… a few times. Transitions and gear bags and special needs… lots to sort so read the guide and get it right. It’s good to be prepared and know what’s coming in an Ironman and this will help you.

 
Embrace the butterflies:
You’re going to feel nervous leading into an Ironman, particularly if this is your first one. But rather than trying to suppress these feelings and be super positive all the time, embrace the nerves and butterflies – it means you care and it really is a part of why we do this amazing sport. If we didn’t get the butterflies, it wouldn’t scare us and then what’s the point right!?

So embrace all of the feelings that come your way and whilst it’s important to keep things positive and focus on what’s to come, remember that they’re all a big part of the journey to that finish line. It’s a rollercoaster is this Ironman thing, with big waves of emotions - the better you can navigate your way through it all and stay mostly positive, the better your experience will be.
 
Enjoy the experience:
As mentioned earlier, it’s a time to reflect and be grateful for everyone and everything in your life that has lead you to being able to be where you are today. It’s a privilege to do this sport, so get out there and enjoy the experience, soak up the atmosphere, the highs and the lows, embrace it all! You deserve to be there, but you are also very lucky to be who you are – adopt an attitude of gratitude!
 
Go forth and race well. Find your flow, race with grit and above all, embrace everything that comes your way both in taper and race day. It’s one hell of a journey you’ve been on to get there and such a very cool moment in time it will be when you’re smashing down that red carpet like a young Jane Fonda!
 
“Things work out best for those people who make the most of how things turn out” Coach John Wooden
 
Coach Scotty Farrell

Click here to find out more about Head Coach Scotty Farrell