Comrades taper tips from Norrie

With only two weeks remaining before the 89th Comrades Marathon on 1 June, it is time for repair, recovery and relaxation.

Training is a process of inflicting minor muscle damage, which stimulates your body to commence a repair to what is in effect a minor injury.

The problem is that when we are in heavy training there is typically insufficient time for full recovery between sessions, so after three or four weeks of heavy training there is an overall build up of muscle destruction that we need time to recover from.

The three week taper gives us that opportunity and, if used correctly, makes us stronger and better prepared fir the challenge of  the gruelling 90 kilometre Comrades Marathon .

There are a few things you can do to assist this process, in order to get the best from your previous training:

First is to cut back your training by about 50% over the first week of the taper.

If you were hitting 100km at peak training, then this week don't go over a total of 50km. 

Included in that may be a long run, but this should not be more than 25km. 

The muscle damage from running further than 25km increases exponentially, so we have to limit the long run from now onwards and  in the final weekend (May 25) it won't be more than about 12-15km.

Next take all the steps to improve recovery.  Treat the taper in the same way that you treat an injury.  

RICE:  Rest, Ice, Compression, Elevation.

The rest and elevation are obvious, but add in icing of your legs after every training session to increase the blood flow.

Use compression clothing to recover from sessions, particularly those at a faster pace.

Even consider sleeping in compression tights for a few nights.

These steps will all make a positive contribution to your recovery and your result on 1 June.

The taper is also a time to commence formulating and fine-tuning your gameplan for race day and this is what we will consider in my next pre-Comrades report.

Meanwhile, below are guidelines for reducing your training over the taper period:

The higher and longer the peak – the more dramatic and longer the taper.

High 4 week Peak = 3 week taper 60%, 40% 20-25% (almost nothing).

Use short easy runs 40-60 mins @ predicted Comrades pace.

Increase rest days.

One 5km/8km flat out race – to predict and plan pacing (14-18 days before).

Reduce long run distance to max of 25km and 15km by 25 May.

Rest 2nd (and 3rd ) days before the race – but train the day before to kickstart the body.

The taper is NOT training BUT is vital.

(File Photo:Gallo Images)

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