TAPERING from Paul Newby-Fraser

The most important ingredient in tapering (besides backing off training) is the amount and quality of sleep you are able to get. Consider making a conscious to focus on getting more sleep during this time (especially early in the race week . . . who sleeps the night before anyway). If you are a coffee/tea/cola freak, curtail your caffeine intake as much as possible during this time. You will definitely feel more lethargic, but this will allow your body to sleep more deeply and reap the recovery benefits that come only with this level of slumber. Still want a cup on race morning? That's fine . . . you'll probably get a better kick out of less now. Be wary of the diuretic effects if you expect hot, humid conditions. Plan your rest as diligently as you plan your workouts. Train hard, rest harder, race hardest!!!