A FAIRY TALE IN NEW YORK – FINISHING 26 MILES WITH A PROPOSAL
THE WINNER OF OUR EXCLUSIVE COMPETITION WITH THE RUNNING CHANNEL IS SET TO CONQUER THE 2024 NEW YORK MARATHON!
HOW TO TRAIN FOR YOUR SPRING MARATHON DURING THE WINTER MONTHS: WITH OUR AMBASSADORS!
Now it’s the Taper!
The magical taper time, this is the tricky balance of reducing the training stress so that you hit the big day fresh as a daisy, but not loosing any fitness or getting heavy legged. Each person is different as to how they respond, some may need only a 7-10 day taper, others will need longer. If this is your first event then I would recommend a 2 week taper, but those with more experience and knowledge of how your body responds may want to try a shorter taper period. Remember that any training session will take 3 weeks to have an impact on your fitness, therefore any sessions you do within this 3 week window before your event are not going to make you any better on the day (so don’t bury yourself in the hope of further improvements), we just want to maintain the fitness you’ve built up.
Keep up with your stretching and definitely consider a pre-race massage, especially if you have any lingering soreness. You can now book a pre race (or post race) massage through our partner Massage Me. They will be present at our Expo tent throughout the registration days pre-event. You must pre-book, more details here.
How to Taper
2 week taper – from your final big weekend you want to drop the volume to 50%, so the long ride is 2-3hours, do x4 reps of the speed endurance set and x2-3 6mile tempo’s. 1 week out this reduces to a 2hour long ride, x2-3 reps speed endurance and 2x 6miles tempo.
A few days before the event you will have the added stress of travel on your body, but we don’t want to get heavy legged so a couple of short sharp sessions are worth doing to keep the legs feeling good.
Friday – REST / TRAVEL
Saturday – 30-40min easy spin with x5 30 sec sprints to flush the legs
Sunday – Your Big Day!
Remember that when you arrive for your event the Sports Tours International team will be on hand to help you with registration, setting your bike up, and answering any questions you may have
A few points about this final phase.
Final packing tips
Thank you for following this series of training articles, all that is left is to say; trust the training, enjoy yourself and make sure you look pro for the photographers!
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