Having done all the hard work don’t shoot yourself in the foot in the last 7 days. Here’s some help to get it right.

Sunday

For a 100km point to point this may be 65km+ race simulation or a 1 hr run; 1.5 hr paddle; 2 hr ride ahead of a multisport mid distance event, either performed as near race effort.

What to eat for the week?

Read this article by nutritionist Cliff Harvey

Monday

An active recovery day or complete rest, maybe paying attention to equipment repairs, maintenance and preparation. For multi-sporters this may mean ensuring you have all the necessary supplies required, in hand and all team members are available, know their roles, meeting place and time and the routine.

Tuesday-Wednesday

Here you want to do enough to create a stimulus that maintains the sharpness of your neuromuscular patterns – essential for good padding form and bike handling skills.

Short, sharp bursts of intensity with long recoveries works best on these key days.

For example for the MTB 100km rider moderate hills x 70-100m 4-6 reps with 120 s rests

For example for the multi-sporter – bike and kayak ergo 5-6 reps of 90 seconds with 90s-120 s reps
with running stride through over 150m building pace each 50m x 6-8 with 90 s recoveries

Thursday

An important day for reconnaissance; go over the course (or parts of it) paying special attention to challenging technical sections. Try and place some mental markers in place and overlaid on the course for important reminders and perhaps triggers for race strategies.

If it’s a lap-based race – make sure you do at least one lap at a steady pace; it’s about thinking and familiarisation; you are seeking reassurance not exhaustion.

Friday

A full recovery day. Sleep long, read, relax,listen to music etc - particularly if you are travelling to the race - this is the preferred travel day. Unless of course you are racing in a distinctly different climate or altitude to what is normal for you - in that case, preparation and acclimitisation take on greater effort and planning.

Saturday ( day before the race )

You may want to do another, brief course preview making sure you do so at the same time as you are starting on the Sunday. This is the time to also go through your exact warm-up routine for race day.

Today you need to chill – keep off your feet and do not waste precious energy on emotional distractions or unnecessary physical activity.