Story By Bjorn Jansen
The final weeks before a championship race are crucial. For an athlete, this is when all the hard work comes together, and the focus shifts from heavy training to fine-tuning performance. The goal is to arrive at the start line feeling sharp, confident, and fully prepared to deliver your best race.
Tapering: Reducing Volume Without Losing Sharpness
Tapering is essential in the lead-up to a championship. It allows the body to recover from intense training while maintaining race-day sharpness. However, tapering doesn’t mean stopping hard work altogether; it means reducing the training volume while key sessions remain to keep the body primed for competition.
How to taper effectively:
- Reduce overall mileage but maintain quality sessions.
- Maintain speed work at race intensity, but reduce the number of repetitions.
- Keep sessions sharp and purposeful, focusing on efficiency rather than fatigue.
Sprinters should continue explosive drills and race-specific sprints with full recovery, while middle-distance runners benefit from shorter, controlled efforts at race pace to keep turnover high.
Fine-Tuning Race Tactics
Championship racing is different from standard meets. Races are often tactical, with unpredictable pacing and tight competition. Training should include race simulations to prepare for other scenarios in the final weeks.
Key tactical elements to refine:
- Sprinters should focus on race starts, acceleration mechanics, and executing an intense drive phase.
- Middle-distance runners should practise pace changes, surging tactics, and finishing strong off different rhythms.
Visualisation also plays a key role. Mentally rehearsing different race situations—whether a fast start, a mid-race surge, or a final kick—helps develop confidence in execution.
Optimising Recovery and Freshness
In the days before the championship, freshness is more important than fitness gains. Overtraining in the final stretch can lead to fatigue rather than peak performance.
Recovery strategies to focus on:
- Prioritise quality sleep—this is when the body repairs and adapts.
- Maintain hydration and nutrition—ensure glycogen stores are topped up and avoid drastic dietary changes.
- Use active recovery—light movement, stretching, and mobility work help keep the body primed without causing unnecessary fatigue.
Race-Day Preparation: Controlling the Controllable
A solid pre-race routine is essential for performing at your best when it matters most.
Key steps in the final days:
- Fine-tune warm-up routines to ensure activation without overexertion.
- Test race gear to avoid any last-minute surprises.
- Arrive early to get familiar with the venue, warm-up areas, and call-room procedures.
Championship Ready
Championship races bring pressure, but preparation gives confidence. With smart tapering, refined tactics, and an optimised recovery plan, you’ll be ready to perform when it counts. Trust the process and step onto the track, knowing you’ve done everything to be race-ready.