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Archives for the day Thursday, June 7th, 2012

The Importance of Tapering


Tapering is important, and it’s a topic we love to talk about here on Alameda Runners.  Some endurance athletes have a hard time trying to taper, but it’s a crucial part of training for any major event.

If you’re experienced in yoga and pilates, you can continue to participate lightly.  Avoid having the personal trainer completely dominate you during workout sessions, and don’t go too heavy if you’re running or riding.

PacificHealth Laboratories recommends increasing your glutathione, vitamins C and E, and zinc intake prior to a race, as some athletes are prone to respiratory tract issues from heavy workouts. posted a guideline mentioning how many athletes end up eating far too much while tapering for an event. This is detrimental because you end up gaining extra weight and can feel a bit lethargic come race time.

Here are a few additional tips:

  • Drink plenty of fluids, especially in warm weather or if you have to catch a flight to the race.
  • Try to avoid foods that are high-fat, high-fiber, spicy, gas-producing, or unfamiliar, especially the night before the race.
  • 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.

Just like we’ve said in the past, don’t get too creative the night before a race – and race morning – because you don’t want to end up getting sick because of your decision to try new foods.

Have fun!!