I didn't race much last year so I feel like it's been an extra long time since I had to think about the process leading up to a race. I'm sure I'm not alone in wondering, is there such a thing as a "Perfect Race Taper"?
On a scientific level, I know there is some optimum amount of training that one must do during the week leading up to a race so that you have sufficiently eliminated fatigue from training but you haven't reduced training enough that you start to reduce racing fitness or feel too sluggish or stiff. Apparently, for the 1500m, you should reduce your overall training volume by approximately 40% for about a week leading up to the race. This is probably under ideal circumstances such as when preparing for one of your most important races of the season.
I guess if there was a formula for the Perfect Race Taper (PRT), it would look something like this:
PRT= [0.6(normal training volume) + (optimum sleep + nutrition) + or - whatever amount of variable "x" the athlete thinks they need to feel ready on race day] / time
That variable "x" can consist of a lot of things and this is why I titled the blog: The Art and Science of the Perfect Race Taper. It made me think of an interesting term I learned the other day which I think can totally apply to competitive running: the noetic sciences.
The noetic sciences are "A multidisciplinary field that brings objective scientific tools and techniques together with subjective inner knowing to study the full range of human experiences".
I think that the mastery of competitive running requires the use of the noetic sciences to a large extent. While there's an important place for objective scientific tools and techniques in the research of competitive running in order for us to gain knowledge about what the body needs to perform optimally, these tools and techniques can only give us a range of what's physically necessary for a person to perform at their best. The rest of the inner knowledge necessary to perform must gained by athletes themselves through personal experience. For example, racing skill, self belief, mental toughness, and mental preparedness are things that the athlete must develop on their own and in their own time and these processes are unique to the individual.
I think one of the biggest determinants of what goes into the equation for the Perfect Race Taper is mental preparedness. For some athletes, perhaps this can be achieved by mental rehearsal of the race and visualization of different race scenarios. For others, perhaps this can be achieved by not thinking about the race at all so they can minimize anxiety and rely on racing instincts. Regardless, for me, the most important things to do leading up to and during race day are:
1. To Accept the Way I Feel
2. To Acknowledge Fears and Let Them Go
On the first note, "feeling good" would be nice on race day but, for me, it seems like there is often no rhyme or reason behind the way I feel on race day. Sometimes, I think I've tapered just enough, yet I feel sluggish. Or perhaps, on paper, it may look like I've done too much, yet I feel fine or I'm chomping at the bit. Sometimes, I feel nothing at all. In all cases, I can and have run well. So, if I don't wake up singin' James Brown on race day, everything's still gonna be OK.
On the second note, acknowledging fear is important. Of course, we would all like to go into major life experiences with complete fearlessness, but that just isn't the case. In order to let go of fears, you have to acknowledge them and recognize them as acceptable. If you try to ignore them because you are ashamed, well, you've heard about what happens when you "Try not to think about the pink elephant"....
So, is there a Perfect Race Taper?
I'm guessing it's highly dependent on whatever the athlete thinks it is. ;)
I look forward to the first one!
I'm looking forward to your results too, Julia. I'm betting all the new training you've done the past 8 months pays off big.
ReplyDeleteGreat article on the art of the tapper. Admittedly, it took me two reads, but I understand what you're saying. I've learned a lot in the past year on what my body prefers leading into a race. I like reducing the millage but keeping some of the intensity. I need lots of sleep, no alcohol, and plenty of good foods. Ginseng helps me too.
Adam
Best of luck next week in Arizona, Julia. Been waiting for this opportunity for a while now to see you go for the Olympic trials 2012. You'er a naturally gifted runner in middle distance and probably longer distances. I understand the long hours and effort that goes into being a full time athlete having had friends who trained for certain Olympic events. It's a huge hard effort by you and family and friends.
ReplyDeleteI used to sprint at local small club meets in Europe and this article reminds me hoping to "getting it right" on race day - it was a hit or miss but the build up was always exciting and nerve tingling. That's sport and you must accept your off days as well as your on days. If you ever get a chance to read up on how your body can suddenly let you down for no apparent reason at all, have a read about Sonya O'Sullivan's Atlanta Games 1500 meters final let down. YT has videos. She was expected to medal. She felt great on the day despite a previous stomach bug. We'll never know what happened exactly but we all admire a worthy contestant and you are one too.
Always be ready to win but equally be ready to fail and you will get the most out of this fantastic sport we love so much that is athletics.
R. Kennedy, St. John's
Great read Julia!
ReplyDeleteIts so true about finding out what is optimal for each individual person in the journey leading up to a race.
Good Luck!! I am sure you'll have great results.
Doug Halliday