Tri Zones Training

Tapering is as big a part of your race preparation as any of the other training you have done to this point. Unfortunately, tapering is an inexact science at best. Each person responds to training and tapering differently, so the key is to listen to your own body.

If you have followed a standard training program, you have built rest days into your training schedule. Think of your last week before the race as one long rest time. This doesn't mean you don't do anything. You should do easy workouts to keep your muscles loose and to give them time to recover from your weeks and months of training.

If you try to cram in extra miles of running or biking or extra time in the pool, you will only make yourself sore and tired for the day of the race. Your body needs time to rest to perform its best under race conditions.

This is the week to treat yourself well - go to bed early each night, eat properly, avoid alcohol (it dehydrates you) and stretch a lot.

During this week you should also do plenty of visualization - picture yourself in each leg of the race, going through the transitions and, best of all, crossing the finish line. You should also round up your friends and family to come out and cheer for you as your race. Better yet, have them volunteer on race morning. Volunteers have some of the best views of the race.

On the day before the race, take it especially easy.  Stay home and put your feet up. You've worked hard and you have earned the rest.

Written by Marion Burch Cimbala and Heather O'Keeffe Gardner to help women prepare for the Danskin Women's Triathlon