Race week is here. You’ve trained hard, battled through mud, scaled walls, and pushed your limits in preparation — now it’s time to get the details right. What you do in the final 7 days can make or break your performance on race day.
Whether you’re tackling your first OCR event or you’re a seasoned racer aiming for a personal best, this guide covers the essential race week strategies: nutrition, tapering, recovery, and mindset.
Let’s break it down.
Tapering: Less is More
Tapering doesn’t mean stopping — it means sharpening.
What is tapering?
Tapering is the process of reducing training volume in the days before your race, giving your body time to fully recover and reach peak performance.
How to taper for an OCR:
- 7 Days Out: Reduce total training volume by ~30–40%. Keep intensity moderately high (e.g., short efforts, not long slogs).
- 3–4 Days Out: Focus on mobility, light runs, or strength maintenance with reduced reps.
- 1–2 Days Out: Rest or go for a short shake-out run (20–30 mins, easy pace). Nothing that will leave you sore or fatigued.
👉 Don’t add in “just one more hard session” at the last minute. Trust your training.
Nutrition: Fuel Smart, Not Just More
Eating right in race week is about consistency, not overloading on pasta the night before.
Race week nutrition tips:
- Stick to familiar foods – now’s not the time to experiment.
- Increase carbs gradually from 3–4 days out (not all at once). Think: rice, oats, potatoes, fruit, bread.
- Stay hydrated – drink water throughout the week, and consider an electrolyte drink the day before and morning of.
- Don’t overdo fibre or rich meals the night before to avoid GI distress.
Race morning:
- Eat 2–3 hours before the start. Go for something you’ve practiced with, like:
- Porridge with banana
- Bagel with peanut butter
- Toast and honey
- Sip water or electrolytes right up until 30–45 mins before.
Recovery Starts Before the Finish Line
Think of recovery as pre-hab – starting before you even race.
In the final 3–4 days:
- Prioritise sleep – aim for 7–9 hours, especially two nights before the race.
- Use light mobility work or foam rolling to stay supple.
- Keep stress low: don’t overthink gear, logistics or the result. You’ve done the hard part.
After the race:
- Rehydrate and eat within 60 minutes (a carb-protein mix works best).
- Walk or stretch to keep blood flowing.
- Rest – you’ve earned it. But light movement the day after helps too.
Final Mental Prep
A calm mind races better. Here’s how to get into the zone:
- Visualise key obstacles and how you’ll overcome them.
- Plan your kit, travel and timing in advance so race morning is smooth.
- Remind yourself: this is what you trained for.
Whether you’re climbing over hay bales, dragging sandbags or leaping over fire, you’ll be ready.
🎯 In Summary – Your OCR Race Week Checklist:
✅ Taper training volume (but keep moving)
✅ Eat familiar, carb-rich meals in the days before
✅ Sleep well and hydrate consistently
✅ Prepare your gear early and visualise race day
✅ Recover smart – don’t skip the cool down
Ready to Race?
With the right approach in race week, you’ll toe the line feeling strong, focused, and ready to dominate the course. Good luck, OCR warriors – we’ll see you at the start line!
