Make the most of the weeks before a big race

By JuanPa, creator of TrainingForever · With the experience of Marc Bañuls, coach with more than 15 years of experience · Updated 19/10/2026

Rapid response: Tapering is the planned reduction of the load in the days or weeks before a competition to arrive rested without losing shape. A meta-analysis found that the most effective strategy was a tapering of about two weeks in which the volume is reduced by 41% to 60%, maintaining the intensity and frequency of training (Bosquet et al., 2007).

Training planning

Training planning is an essential component for optimizing performance in the weeks leading up to a great race. A well-structured strategy not only improves physical fitness, but also helps prevent injuries and maximize athlete potential. In this section, we will explore how to structure your training through periodization, adjust workload, and focus key workouts.

Periodization and phases

Periodization is a planning technique that organizes training in specific cycles, each with a particular objective. This approach allows athletes to reach their peak performance at the right time. In TrainingForever, we recommend dividing training into the following phases:

1. Base phase: This phase focuses on building a solid base of aerobic endurance. Includes low-intensity and long-term training. It is crucial to develop cardiovascular capacity and muscle efficiency.
2. Construction Phase: Here, the focus moves towards increasing intensity and volume. Speed and strength trainings, such as intervals and slopes, are incorporated to improve muscle power and strength.
3. Tuning Phase: In the weeks before the race, the intensity remains high, but the volume is reduced to allow recovery. This helps to fine-tune performance and ensure that the body is fresh and ready for race day.
4. Competition phase: This phase culminates with the race itself. The goal is to reach the event in the best possible physical and mental state.

Workload adjustment

Workload adjustment is essential to avoid overtraining and injury. During the weeks leading up to the race, it is important to gradually reduce the volume of training while maintaining the intensity. This process, known as "tapering", allows the body to recover and adapt to the training performed.

Also, it's crucial to listen to your body and adjust the plan as needed. If you experience excessive fatigue or persistent pain, consider reducing the workload or incorporating additional days of rest.

Key trainings

Identifying and prioritizing key training is vital for success in a great race. These trainings should simulate the conditions of the race and focus on the critical aspects of performance. Some examples of key trainings include:

• Race simulations: Performing training that imitates the pace and distance of the race will help you to become familiar with the effort required and adjust your race strategy.
• Speed training: High-intensity interval sessions improve anaerobic capacity and maximum speed, which is crucial for shorter runs or to improve time in long runs.
• Endurance training: Long runs at constant pace develop the mental and physical endurance necessary to complete the distance of the race.

With proper training planning, you can optimize your performance and reach the starting line with confidence and preparation. Remember that each athlete is unique, so it is important to customize your training plan to meet your individual needs.

Nutrition and supplementation

Nutrition and supplementation are essential components to optimize performance in the weeks leading up to a great race. A well-planned strategy can make the difference between achieving your goals or falling short on the day of the competition. In this section, we will explore how a proper diet, recommended supplements, and proper hydration can contribute to your success.

Diet suitable for performance

Diet is the basis on which optimum performance is built. During the weeks leading up to a major race, it is crucial to adjust your diet to maximize energy and recovery. Here are some key guidelines:

• Balanced macronutrients: Make sure your diet includes an adequate proportion of carbohydrates, proteins, and fats. Carbohydrates should constitute most of your calorie intake, as they are the main source of energy during endurance exercise. Proteins are essential for muscle repair and growth, while healthy fats are important for cell function and hormone production.
• Carbohydrate Load: In the days leading up to the race, consider increasing carbohydrate intake to maximize glycogen stores in the muscles. This can improve your endurance and delay fatigue.
• Nutrient-rich foods: Prioritizes whole foods rich in nutrients, such as fruits, vegetables, whole grains and lean proteins. These foods not only provide energy, but also essential vitamins and minerals for performance and recovery.

Recommended supplements

Supplements can be a useful tool to cover nutritional deficiencies and improve performance. However, it is important to use them in an informed and responsible manner. Below are some supplements that may be beneficial:

• Creatine: Although it is best known for its use in force sports, creatine can also be beneficial for runners, as it helps improve training capacity and recovery.
• Beta-alanine: This amino acid can help reduce muscle fatigue and improve performance in high intensity exercises.
• BCAA (branched chain amino acids): BCAA can help reduce muscle damage and accelerate recovery, especially during periods of intense training.

Hydration

Hydration is a critical aspect that is often overlooked. Maintaining an optimal hydration state is vital for performance and recovery. Here are some recommendations:

• Regular liquid consumption: Drink water constantly throughout the day, not just during exercise. Light-colored urine is a good indicator of adequate hydration.
• Electrolytes: During prolonged exercise, you not only lose water, but also electrolytes such as sodium and potassium. Consider the use of sports drinks containing electrolytes to replenish these losses.
• Test in trainings: Experience your hydration strategy during workouts to determine what works best for you. This will help you avoid surprises on race day.

Good practices

In the weeks leading up to a major race, adopting good practices is crucial to maximizing performance and minimizing the risk of injury. Below, we explore three key areas that can make a significant difference: rest and recovery, visualization techniques, and the use of technology for tracking.

Rest and recovery

Rest and recovery are essential components of any successful training program. During the weeks leading up to an important race, it is essential to prioritize sleep and active recovery techniques.

• Dream: Make sure you sleep between 7 and 9 hours per night. Sleep is the time when the body is repaired and adapted to the stress of training. Proper sleep improves cognitive function, mood, and physical performance.
• Active recovery: Incorporates active recovery sessions, such as light walks or yoga, to maintain circulation without adding additional stress to the muscles. These activities help reduce muscle stiffness and promote the elimination of metabolic waste products.
• Massages and stretching: Consider taking sports massages or deep stretching sessions to improve flexibility and reduce muscle tension.

Display techniques

Visualization is a powerful mental technique that can improve sports performance. By visualizing the race process in detail, from the start to the finish, you can prepare your mind to face challenges and maintain focus.

• Detailed imagination: Spend a few minutes every day to imagine running the race. Visualize each stage, including the environment, your pace, and how you feel physically and mentally.
• Anxiety control: Visualization can also help reduce pre-race anxiety. By imagining potentially stressful situations and practicing how to handle them, you can increase your confidence and reduce nervousness.
• Positive reinforcement: Use positive statements during your viewing sessions to strengthen confidence in your skills and preparation.

If you want to train visualization during the season, and not just in the week of the race, in mental training for endurance athletes you have a proposal of 4 weeks along with internal dialogue and objectives.

Use of technology for monitoring

Technology can be a valuable partner in preparing for a race. From tracking applications to portable devices, multiple tools are available to help you optimize your training.

• Follow-up applications: Use apps like TrainingForever to record your workouts, analyze your progress, and adjust your plan as needed. These applications can provide valuable data about your pace, distance, and recovery.
• Heart rate monitors: Devices that monitor heart rate can help you train in the right areas of intensity, ensuring that you don't overexist or underestimate your effort.
• Data analysis: Take advantage of platforms that offer detailed analysis of your training data. This will allow you to identify patterns, adjust strategies, and make informed decisions about your preparation.

Common errors

In the weeks leading up to a great race, it is crucial to avoid certain mistakes that can compromise your performance and well-being. Below, we explore some of the most common mistakes runners tend to make and how you can avoid them to optimize your preparation.

Overtraining

Overtraining is one of the most frequent and harmful mistakes made by brokers. In an effort to improve performance, many athletes increase the intensity and volume of their workouts without giving the body the time to recover. This can lead not only to a decrease in performance, but also to injury and exhaustion.

To avoid overtraining, it is essential to follow a well-structured training plan that includes adequate rest periods. The TrainingForever platform offers tools to monitor your workload and adjust your plan according to your individual needs.

Last-minute changes

Another common mistake is to make significant changes to your training or race strategy in the weeks prior to the event. This includes modifying your race technique, changing your shoes, or drastically altering your diet. These changes can destabilize your preparation and negatively affect your performance.

It is essential to maintain consistency in your training and avoid experimenting with new methods or products near the race. If you feel the need for adjustments, be sure to test them well in advance to assess their impact.

Ignoring body signs

Ignoring the signals your body sends you is a mistake that can have serious consequences. Persistent pain, extreme fatigue, or mood swings may indicate that something is not right. To ignore these signs can lead to injuries or diseases that could have been avoided with early intervention.

It is crucial that you take the time to evaluate how you feel physically and mentally during your preparation. If you experience worrying symptoms, consider consulting a health professional or a certified coach for guidance.

In short, avoiding these common mistakes will help you optimize your race preparation and increase your chances of success. Remember that a balanced and conscious approach is key to achieving your goals on race day.

Tapering according to evidence: volume, intensity and duration

"In tapering, the fear of losing shape does more harm than the burden itself. Under the volume, I keep a touch of pace and ask the athlete to trust the work that is already done." — Marc Bañuls, coach with more than 15 years of experience

Complete the preparation with nutrition during tapering and mental management before competing.

Frequently Asked Questions

How much do you have to turn down on the tapering?

In the meta-analysis of Bosquet et al. (2007) the most effective strategy reduced the volume by 41% to 60%, maintaining intensity and frequency.

How long should the tapering last?

In this meta-analysis the most effective was about two weeks, although it depends on the distance, the previous load and the athlete.

Can you make series during tapering?

Yeah. Maintaining intensity with shorter sessions is one of the keys to not losing shape.

When to reduce the training load?

Reducing the training load, known as "tapering", is a crucial strategy for optimizing performance in a major race. In general, it is recommended to start reducing the training load between two and three weeks before the event. This tapering phase allows the body to fully recover from accumulated training loads while maintaining physical form.

During tapering, it is important to gradually decrease the volume of training, but maintain the intensity. This means that you can continue to do high-intensity training, but with less frequency and duration. A progressive drop in volume, keeping some short stimuli at the pace of the race, helps to arrive fresh without losing the feeling of pace (Mujika and Padilla, 2003).

What to eat the day before the race?

Pre-race nutrition is essential to ensure that your energy reserves are at their fullest. The day before the race, focus on a diet rich in complex carbohydrates, which are essential to fill your muscle glycogen deposits. Some examples include pasta, rice, potatoes, and whole bread.

It is important to avoid new or heavy foods that can cause digestive discomfort. Keep a balanced diet and don't forget to include lean proteins and healthy fats in your meals. Hydration is also key: make sure you drink enough water throughout the day and consider including isotonic beverages to maintain electrolyte balance.

How to handle pre-race nerves?

Nerves before a race are common, even among the most experienced athletes. The key to managing them is to develop a mental preparation routine that helps you stay calm and focused. Here are some effective strategies:

1. Display: Spend a few minutes imagining you completing the race successfully. Visualize each stage of the tour and how you will overcome the challenges.
2. Deep breath: Practice deep breathing techniques to reduce anxiety. Inhale slowly through the nose, hold the air for a few seconds and breathe through the mouth.
3. Pre-race routine: Establish a pre-race routine that is comfortable and familiar to you. This can include light warming, listening to motivating music, or reviewing your race strategy.
4. Positive thinking: Replace negative thoughts with positive affirmations. Remember your past achievements and trust in your preparation.

By implementing these strategies, you will be better prepared to face the day of the race with confidence and tranquility. Remember that each racer is different, so experiment with different approaches to find what works best for you.

Sources

1. Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of covering on performance: a meta-analysis. Med Sci Sports Exerc. 2007;39(8):1358-65.
2. Mujika I, Padilla S. Scientific bases for precompetition covering strategies. Med Sci Sports Exerc. 2003;35(7):1182-7.