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CHAPTER 10
COMPETITION—
Getting Ready for Race Day
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For a majority of endurance athletes, it all comes down to one word: competition. Racing should not only be rewarding and fun, but serve as a valuable learning process that will help you in future events. Competition is the culmination of all your workout ethic and self-discipline; it is the end result of all your labors. Yet for many athletes, competition can also turn into a time of disappointment. Why is that? Let’s examine the possible reasons.
My first rule for competition is planning. This should be a part of your twelve-month calendar. Many athletes have a variety of options for specific events, and as the endurance sports scene has grown, races are everywhere all year long. Just because it’s April (or whatever the month) doesn’t mean you have to compete, unless, of course, you’re in a sport with required events, or you’re under contract to perform at certain races. Don’t let the calendar dictate your competitive schedule unless it’s a necessity; it may not correlate with your body’s readiness. If you want to compete at a certain time of year, make sure you’re prepared by allowing enough time to build an aerobic base. If you compete too early in your training calendar, or too frequently throughout your racing season, it can frequently be a frustrating and depressing experience. For competitive success, three important actions must be effectively executed: preparation, implementation, and recovery.
Preparation
The most important aspect of competition is in understanding of when your body is ready to race. This also involves planning for your competitive season as a whole, and in particular each race. The most effective way to determine the ideal time to start competing is to assess your body with the MAF Test, which guides your aerobic development. Building your aerobic base is the most important aspect of training, and the most significant factor in competition. So before your base period begins, be sure to plan for ample time to allow your body to build as much aerobic function as possible. An improvement in your aerobic speed and a natural plateau may indicate you’ve reached your maximum aerobic benefits for that base period. This may be a good time to start competing, or a time when shorter competitions can serve as anaerobic workouts. For many endurance athletes, the ideal approach is to build a significant aerobic base, then start competing. Let the early events satisfy any need for anaerobic stimulation.
The most important aspect of competition is understanding when your body is ready to race.
Tapering
Reduction in training volume and intensity, or both, for a specific period of time previous to competition is called tapering. The most important benefit of tapering is increased recovery, which can improve the function of your brain, muscles, and metabolism. The ultimate goal of tapering is improved performance.
An optimum taper depends on the individual athlete, the training volume and intensity, and overall health. It’s possible that athletes who are healthier may not require as much taper because they recover better from day-to-day training.
Tapering is traditionally considered before a big event, such as an Ironman triathlon or a marathon. But a taper is also very useful at the start of the competitive season. The period of time that encompasses the taper is typically from two to four weeks, depending on the event and how you feel. If you feel more tired than normal, have had a recent cold, flu, or other infection, or sustained some other type of injury, a longer taper can help assure better recovery, allowing the body to correct imbalances. This includes balancing muscles that may be a problem.
A taper can also be short, such as a day or two off before a shorter race. During this time, many athletes are a bit anxious, especially before the first race of the season or an important event. In this case, going for a relaxing walk during the two-day taper is ideal.
During a longer taper period, reduce your training in a stepwise fashion by 50 to 70 percent with less training as you get closer to your event. Add some off days during this period. For example, in a two-week taper, take one or two days off each week, including a day or two before the race. Walking can also be used during these off days. In addition, reduce or avoid all anaerobic training during the taper period. Each week, one or two downhill runs or spinning on your bike, for example, can help the brain and muscles maintain quickness.
When tapering, you won’t lose fitness; in fact, your muscle strength can actually increase and there should be no reduction in your MAF Test. Another benefit of tapering is that resting significantly improves leg power; some studies have even noted improved arm strength in swimmers. Other benefits include improved lactate metabolism once competition begins.
Many athletes fear they’ll lose fitness by taking days off. But tapering is not the same as detraining, which is the complete cessation of training. With no training, endurance is adversely affected within a two-week period. Even though the taper period is 50 to 70 percent less training, it not only maintains fitness but usually improves it because it allows better recovery, and thus the body can improve its function.
