Knowing How to Rest is Also Knowing How to Train

Knowing How to Rest is Also Knowing How to Train

The pre-competition “taper.”

You have trained diligently for a competition!

The day you can test yourself is approaching!

You want to achieve your goal and deliver the best possible performance!

How many times have you arrived at a competition feeling that you should have rested more?

How many times have you felt tired right at the warm-up or in the early stages of the competition, probably due to overtraining in the final days?

This article is dedicated to marathon runners who travel the world in search of their personal best, or who simply combine tourism with sport and have chosen running as a social and cultural phenomenon that knows no borders.

In the different training plans we have been suggesting over the past few months, namely for the marathon, the technical approach to competition was part of the content, so this contribution is aimed at the remaining aspects that influence recovery and, consequently, performance.

The approach to the final days of preparation is often the key to success. While there currently seem to be few doubts about the training tasks and volume required in the 14 days leading up to the competition to achieve certain goals, the “fine-tuning,” “taper,” “sharpening,” or whatever foreign term you prefer to use still seems to have many overlooked aspects.

Pre-competition rest and recovery are currently among the most researched topics in competitive sport.

Knowing how to recover before a competition, how many days before to start reducing training load, in what proportions, and what strategies and auxiliary aids to use seems to make all the difference.

Endurance sports, namely long-distance running, are typically those in which there are the most concerns about recovery. Long-distance runners are also generally very difficult to convince to rest, and their daily training habit sometimes hinders optimal recovery.

We highlight the following general aspects to consider:

• Training is the best way to enhance the body's ability to store energy in the form of glycogen, knowing that a trained athlete can store more than twice as much muscle and liver glycogen as an untrained athlete, thus being able to maintain intense activity for much longer;
• The longer the expected competitive effort, the greater the energy and nutritional concerns will be. This group includes all efforts that lead to total glycogen depletion, an energy substrate that generally runs out after 90 minutes of intense effort;
• The higher the expected temperature on the day of the competition, the greater the concerns about hydration. Training in high-temperature environments is essential for heat adaptation, knowing that two weeks are generally required for adaptation to be complete;
• The higher the expected humidity on the day of the competition, the greater the concerns not only about hydration but also, and above all, about water retention in the body in the days leading up to the competition. Adaptation to humidity is also achieved through training in identical conditions, with the main concern here being the ability to retain water in the body once at the race venue. Some dietary supplements available on the market are excellent aids in this regard;

Generally, we can divide pre-competition recovery into four main areas:

1. Nutrition:

There are several strategies and methodologies to enhance all the work done, all of them sharing common aspects due to their importance. Here are some general tips;

• In the final 4 days before the competition, the ratio between the three energy nutrients (Carbohydrates, Protein, and Fat) can reach 60% carbohydrates / 30% protein / 10% fat;
• During these final 4 days, increase your intake of complex carbohydrates (pasta, rice, potatoes);
• Maintain your protein intake (lean meats, fish, and protein-rich plant foods such as dried beans, lentils, chickpeas, and broad beans;
• Reduce your fat intake (pure fats such as oils and butter, or those found in fried foods, cheeses, and other products that may be high in fat);

2. Hydration:

• Increase your water intake in the final 4 days before the competition;
• Monitor your hydration level by the color of your urine, knowing that the clearer it is, the better your hydration level;
• Combine carbohydrate intake with fluid intake, knowing that there are excellent pre-prepared drinks on the market designed for this purpose;
• Reduce your intake of beverages with a diuretic effect, such as coffee or tea, which generally lead to fluid loss that may be missed during the competition;

3. Pre-competition auxiliary aids;

• More hours of sleep and lying down;
• Massage for musculoskeletal recovery;
• Saunas (adaptation to temperature and humidity);
• Steam baths (adaptation to humidity);
• Jacuzzi and hydromassage;
• Alternative activities such as cycling and swimming, provided they are at low intensity and are part of your usual training routines;
• Use of high compression socks;

4. Training load:

In addition to the four previous aspects, and assuming that no glaring mistakes are made in any of them, training planning and control end up being the area where you should exercise the most care. As such, minimize the margin of error and do not be afraid to rest. The tips below assume a preparation that was followed in full or almost in full

• The penultimate training week:
  • Reduce training volume to approximately 70% of what was done in the highest-volume weeks of the entire preparation;
  • Do not perform sessions longer than 1 hour and 30 minutes, as this would lead to unnecessary and detrimental muscle glycogen depletion and depletion of energy reserves;
  • Test the pace you intend to compete at and the routines/products you will use for refueling;
  • Do not hesitate to take full rest days or train less than planned if you have symptoms of extreme fatigue;
  • Control your diet. As training volume decreases, appetite remains but requirements drop. You surely do not want to gain unnecessary weight at this stage.

• The final training week:
  • Training volume should be approximately 50-60% of what was done in the highest-volume weeks, already taking the competition distance into account;
  • Unlike the penultimate week, “do not fight the form,” while maintaining the precautions we have already discussed regarding nutrient ratios. You should ensure that you are at maximum energy storage;
  • Increase hydration
  • Do not try new things;
  • Rest whenever possible;

• The final intensity session:

1. • Perform your final intensity session about 100 hours before the competition (Wednesday if the competition is on Sunday);
   • Do not exceed the speeds you intend to compete at, as this will only cause additional wear and tear, delay recovery, and will not provide more than momentary satisfaction;
   • Perform the final intensity session at the same time of day the competition is scheduled;
   • Perform the final intensity session following the pre-competition meal you have planned, with the same digestion time;
   • Perform the final intensity session wearing the sports equipment you intend to use in the competition;

• Traveling to compete:
  • If the trip to the competition involves more than 3 hours by car, try to travel the day before;
  • If the trip involves flying, even for up to 3 hours of time zone difference, fly 48 hours in advance (Friday to compete on Sunday);
  • Allow 1 day for each hour of time zone difference you have to adapt to (traveling to Europe on Friday seems sufficient);
  • Hydrate more than usual while you are traveling by plane;
  • Wearing compression socks and traveling barefoot seems to help combat the “swelling” in the lower limbs sometimes felt after flights;
  • Do not fly expecting to rely on onboard food. In addition to many “low-cost” airlines no longer including a “catering” service, the quantity and quality served are clearly inadequate for athletes;
  • If possible, bring only carry-on luggage. The last thing you want is to compete with borrowed or last-minute purchased shoes and equipment because your luggage did not arrive on time, not to mention that this also reduces waiting times at airports;
  • If the travel day does not coincide with the day planned for a full rest day (usually Friday) and you do not feel overly tired after the trip, a light 20-minute jog generally helps activate recovery after a long trip;
  • The travel day can never be a normal training day. The trip itself is already a strain on the body.

Your preparation is coming to an end and you want to do your best. I have one last piece of advice for you. Training is not for those who compete, even if it is for the pure pleasure of competing, as an end in itself; it is a means to achieve your goals.

As competitions approach, the best training is sometimes rest… and everything makes much more sense when you can give your true best…