Introduction
The goal of race week (7 days before the race) is not to train more, but to “preserve” the results of the past 24 weeks of training and deliver them to the starting line. This article uses IRONMAN 70.3 Taiwan in Kenting as the scenario and provides a complete 7-day countdown plan.
7-Day Countdown Overview
| Day | Training Focus | Nutrition | Sleep |
|---|---|---|---|
| D-7 | 80 min easy bike + 20 min run | Normal | 7–9 hr |
| D-6 | 30 min swim including 4×100 race pace | Normal | 7–9 hr |
| D-5 | 60 min bike + 10 min brick run | Normal | 7–9 hr |
| D-4 | 30 min easy run + 4 ×100m strides | Start increasing carb ratio | 7–9 hr |
| D-3 | 25 min easy swim technique | High carb | 7–9 hr |
| D-2 | 30 min bike + 10 min run | High carb | 7–9 hr |
| D-1 | 15 min swim + 10 min bike | Moderate carb, avoid high fiber | 7–9 hr |
Nutrition Adjustments
- D-7 to D-4: Normal diet, light carb training allowed
- D-3 to D-1: Increase carb ratio to 60–65%, 7–10g carbs per kg of body weight
- D-1 dinner: Low fat, low fiber, moderate protein (e.g., white rice + chicken breast + vegetables)
- Avoid: No new foods, spicy dishes, or fried foods after D-2
Tapering Principles
- Reduce volume by 40–60%, keep intensity with a few short intervals
- No new movements, no weight gain
- Stretch 10–15 minutes after every session
- No heart rate above Zone 4 after D-2
Gear Checklist (Abbreviated)
- Swim: Swimsuit, wetsuit, goggles (2 pairs), anti-fog, bodyglide
- Bike: Bike, helmet, cycling shoes, bike computer, CO2, tire repair kit, water bottles ×2
- Run: Running shoes, race belt, socks, sunglasses, cap
- Nutrition: Energy gels, salt tablets, energy bars, sports drink powder
- Misc: Towel, sunscreen, pain relief patches, race gear bag
Mental Preparation
- Spend 5–10 minutes each night doing “race mental rehearsal” starting 3 days before the race
- Write down possible negative scenarios (bonking, cramping) and prepare response plans
- Avoid over-checking other athletes’ social media 2 days before the race
Practical Tips
- Complete and print your race plan document before D-3
- Be sure to attend the race briefing and confirm transition area flow on site
- On D-1, test-ride the first 5km and last 5km of the race course
- Switch to elastic laces to save 30 seconds in T2
Conclusion
In the final week before the race, “doing less is doing more.” Disciplined tapering, carb loading, packing, and mental rehearsal matter far more than squeezing in one more long run. Treat the entire race week as an extension of the race itself, and you’ll find yourself more composed and confident at the start.
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