Taper
Tapering off your training is an essential element to the peaking process. This is the time to cut down the intensity and duration of training, so your performance is at it's peak for race day. Triathletes have different approaches to tapering, but the general rule is to taper according to distance. The longer the distance you're going to race, the more important it is to ease off
training intensity and duration. Generally, training should be reduced by 50% a week before the event. The objective of a taper is to reduce the stress placed on your body temporarily, so it has time to rejuvenate by race day. You can brush aside any guilt feelings of not engaging in too much physical activity with some
yoga and meditation.
Gear Check
A week before, is the time to ensure that your bike is in top racing condition. Never make the mistake of carrying any gear into the race without a thorough
test. Check/change tyres and give your bike a thorough physical. Clean the frame, brake pads, chain and stays to remove any built up sand, and grit.
Test and tune all gears for smooth operation. Keep the tyres inflated this week not to race pressures, but certainly keep checking for any slow leaks.
Test the lights, replace/charge batteries if you are likely to do some night riding or else strip them off. Remove any unnecessary gadgets - keep the weight down to a minimum for racing. Keep your tool kit ready with every possible tool you may need for bike repairs. Make sure the hubs feel smooth and
well-lubed. Check for worn out brake pads and change them if necessary. Make sure you have enough spares in case of a flat tyre.