Ep 34 Taper tips and EcoTrail Wicklow course special
· Trail Running Ireland Podcast
A week before EcoTrail Wicklow 2021, Eoin Flynn and René Borg give practical tapering advice for trail races, then take a detailed look at the event's four courses from Bray's seafront into the Wicklow hills. Both are part of the EcoTrail team: René as event controller and Eoin on marketing and communications.
René explains how to taper depending on whether a race is an A, B or C event. The shorter the race, the smaller the taper. He recommends keeping your usual running frequency while cutting volume and intensity. Avoid big interval sessions in the last week and don't try to cram missed fitness in late, because aerobic capacity takes six to 12 weeks to build. Shorter races benefit from some sharpness and "leg stiffness", while ultras need a more relaxed approach. He shares Kenny Stuart's preference for no hard hills in the last week. They cover sleep routine, not overeating while you taper, water weight from full glycogen stores, and choosing an easy-to-digest meal the night before.
On the courses, René describes the sea-to-mountains concept, the road-race-style start pen, extra distance from small route changes and the heavy course marking for beginners. He advises taking the steep first climb steadily, wearing hybrid trail shoes, and preparing for the hardest sections: the climb back from Roundwood and the late steep descents off the Sugarloafs and Bray Head. He suggests breaking the course into stages, carrying enough mandatory and personal kit, bringing a head torch where needed and some cash, and leaving no trace.