Collecting Laps: one lap at a time to 100: Week 3, The Taper & Final Checks :

Collecting laps to Umstead100 training feature blog image

Collecting Laps: one lap at a time to 100: Week 3, The Taper & Final Checks

This is part of a series of posts regarding how we prepare, plan, and train to complete the 100-mile Ultramarathon Umstead 100. Our series for this event: Collecting Laps: one lap at a time to 100. For all the ultrarunning series, here, follow the link. Training for a 100 . Alternatively, you can also follow our Podcast so you don’t miss the weekly summary post.

The hard work is done. The peak weeks are in the rearview mirror, and the massive foundation of fitness has been laid. Welcome to the taper. For many athletes, this can be the most mentally challenging part of the entire training cycle. As we dramatically reduce our mileage, a common anxiety—the “taper tantrums”—can set in, making us feel like we’re losing fitness. I am here to tell you to trust the process.

The taper is not an absence of work; it is a profound shift in work. The training adaptations you’ve earned don’t happen when you’re running; they happen when you are resting. This is the time for your body to heal, to fully absorb the months of training, and to arrive at the starting line primed and powerful. Our focus now moves away from physical exertion and toward meticulous, final preparations of our gear and electronics.

Assessment:

With the newfound time and energy from reduced mileage, we will conduct our Final Systems Check. This is our last, best chance to audit the gear we will rely on for 24+ hours.

The Race-Day Shoe Audit: If you plan to use a fresh pair of shoes for the race, now is the time to get them perfectly dialed in. They should not be brand new out of the box on race day. Use them for a few of your shorter taper runs. Your goal is to accumulate 30-50 miles on them—enough to ensure there are no manufacturing defects or unexpected hotspots, but not so much that you wear down their optimal cushioning.

The Electronics & Power Audit: Every single electronic device you plan to use must be tested this week. Don’t assume the battery life is what it says on the package.

Headlamps, Headphones, Music Players: Perform a full drain-and-recharge test. Turn them on and let them run until the battery dies completely. Time it. Does it meet your needs?

GPS Watch: Do the same test. If you plan to use it in a specific power-saving mode, test it in that mode.

Phone: Will you need it for communication or as a backup light/music player? Test its battery life.

Charging Blocks: This is a commonly overlooked failure point. Test your portable power banks. Do they still hold a full charge? Do they charge your devices effectively? Make sure you have the correct cables for every device.

Planning:

This week, we move from testing gear to physically preparing it. Your planning focus is on The Staging Phase: Building Your Race-Day Kit. The goal is to eliminate last-minute scrambling and stress.

Create the “Master Gear Pile”: Designate a specific corner of a room or a large bin. Over the course of this week, physically place every single piece of gear and clothing you intend to use for the race in this pile. This includes your drop bags, your race-day outfit, your “Anti-Chafe Toolkit,” your spare clothes, and everything in between. A visual inventory is the best way to ensure nothing is forgotten.

Execute the Power Plan: After your electronics audit, fully charge every single device. Once charged, pack each device into a labeled Ziploc bag along with its corresponding, tested charging cable and a dedicated, tested power bank.

Finalize and Print Your Playbook: Review the “Crew & Pacer Playbook” you created in Week 4. Make any final adjustments and print out physical copies for your crew chief and pacers. Having a hard copy is invaluable when technology or cell service fails.

Diabetes Learning Notes:

For the Type 1 athlete, the taper introduces a unique and critical metabolic shift. As your training volume plummets, your body’s sensitivity to insulin will likely decrease. This is the opposite of the effect during peak weeks. You must anticipate this change to maintain stable blood sugar.

Your T1D Tech & Insulin Audit is your primary focus this week.

The Taper Effect: Be hyper-vigilant with your blood sugar monitoring. Do not be surprised or frustrated if you find you are running higher than usual or need more insulin for the same meals. This is a normal physiological response to the drastic reduction in exercise.
The Medical Device Audit: Your CGM receiver (phone), insulin pump, and backup meter are your most critical pieces of electronic gear. They must undergo the full drain-and-recharge test described above. Check the battery compartments and charging ports for any dirt or corrosion. A failure of this equipment is a safety crisis.

Your T1D Staging Plan is about proactive adjustments and meticulous preparation.

Anticipate Insulin Adjustments: Be prepared to make small, incremental increases to your basal rates or to your insulin-to-carb ratios as the week progresses. Work with your endocrinologist if you need guidance, but understand that needing more insulin during a taper is expected.
The Final Supply Check: Lay out all your diabetes supplies. Check the expiration dates on your insulin, test strips, and CGM sensors. Ensure your “T1D Redundancy Kit” is fully stocked with fresh supplies, including spare batteries for your pump and backup meter. This final, methodical check will give you peace of mind and prevent a frantic last-minute pharmacy run.

This week’s actual numbers: