The week of your springtime A-priority Ironman race is finally upon you. What should you do these final days? After months of long rides and extensive tempo work, watching your power meter, tightening your nutrition, getting used to new equipment and attending yoga classes to build flexibility and strength, it’s time to put it all to the test.

But, first and foremost, relax! Sounds simple and obvious, but still we see many athletes trying to squeeze in that final set of intervals or one last 60-mile ride early in the final week. Rather than pack in last-ditched workout efforts, now is the time to cut back on volume and add in some quality sleep. Here are some keys to making the most of the final week before you’re a-priority Ironman.

LEADING UP TO THE FINAL WEEK
I have found that a three-week taper allows enough healing time from the biggest volume weeks, which are usually four to six weeks out from the A-race. For the average working age grouper, two weeks of taper is okay, but three weeks really gives an extra cushion to ensure full rest by race week. Your overall volume during the taper should be approximately 25 percent of the highest volume training weeks (this does not include the actual race, of course).

Next, have all your flight, hotel and car rental logistics sewn up well before the final week. Pack all your gear and clothes for the trip a week ahead of time, just in case your packing list is missing any key items. This will give you a few days to throw anything else you need into your bags before leaving for the airport.

ATTITUDE CHECK
Race week can bring many doubts and questions: Did I do enough long runs and rides? Why does everyone look like they have 1 percent body fat and I don’t? Am I prepared for this? What if I bonk? Chill out. You’ll stay ahead of the competition even before the gun goes off by keeping a positive attitude.

If you planned out your nutrition in the months leading up to your A-race, followed it with a sound training plan, and took care of the logistics before the race, you will be fine. Worrying about what you cannot control wastes energy and detracts from the focus of the huge challenge before you. Trust in yourself, and let the dice roll where they may, because you’ll have done all you can by the time the flurry of arms and legs begins.

EW, GERMS
Hopefully, you’ve been keeping your distance from sniffling, sneezing coworkers in the weeks leading up to the race. When you get to the airport before the event, avoid touching common things like elevator buttons, pay phones, railings and door handles. It may sound paranoid, but after spending months getting ready for your march to fame on the world stage of Ironman, you don’t want to blow it by picking up germs. You should even use a tissue, handkerchief or shirtsleeve to touch public objects, and carry a bottle of hand sanitizer or wash your hands regularly. Again, it may mean the difference between starting and not starting on race morning.

FINAL WEEK TRAINING
As for training, a basic plan that has worked well for my athletes’ race weeks is doing a couple easy swims no longer than a half-hour per session. Realistically, a few run and bike sessions with several five- to 10-minute Ironman race-pace efforts in each discipline early in the week will keep some “snap” in the muscles and prevent sluggishness.

Two days out from the race, take completely off from training, using the time to lay out your race clothes and organize all transition bags, special needs and dry clothes. Plan out a post-race meeting spot with family or friends, and figure out the logistics of returning to your hotel.

On the day before the race, try to swim/bike/run no more than 10 to 15 minutes per discipline—just enough work to burn off any extra energy and curb excitement. Be sure to finish exercising before noon then stay out of the sun and off your feet. Take a nap in a quiet room for some personal downtime without thinking about the race. Eat dinner before 6 p.m. so you have time to digest everything. The last thing you want to do is overeat the night before then spend race morning panicking while trying to empty your stomach before the start.

NOW GO FORTH AND CONQUER!
This basic approach to the final week before your A-priority Ironman can be followed by any athlete, from the newbie to the experienced athlete. Not only will these tidbits of advice keep you from overdoing it physically, they will allow you to relax mentally and craft a solid plan that involves little stress and keeps you in control for race day.

Kevin Konczak is a USAT Level II coach and founder of Gemini Multisport, located in Boulder, Colorado. Gemini Multisport specializes in training programs from Olympic- to iron-distance races. For more information, visit: GeminiMultisport.com.