Coach Oliver writes: For most athletes life seems to get busier rather than quieter during the taper period. Despite a reduction in training time and stress, the mind sometimes wants to do much more. The proper taper can remain somewhat elusive, however if you have put the structure in place to allow your body to relax and de-stress, you will gain the benefits of this part of the training cycle.

Generally speaking the taper period for Ironman Athletes can cover a 2-3 week period, this article will address what you want to be doing and thinking about during this time.

Most athletes will still have their key workouts on the same day during the taper, be it their final long run and separate brick session. These sessions should be taken very seriously as they are your final opportunity to mimic your race day mindset and intensity. Avoid slipping into the "completion" zone where you just want to get the miles done. Practising your pre-race meals and fuelling strategies for these sessions should be one priority.

This final period is not one to be testing your fitness. Follow your workout schedule as planned. Any athletes who do this (testing) seem to show a nervousness and lack of confidence about their previous training and in turn discover nothing new. Want to test something... then test your ability to relax and clear the mind from thoughts that are trying to disrupt you from your current plan. A question to ask is "how much is this session worth?" If it's not scheduled then it's not an option.

Include a mental approach for this part of your build-up. If you have already trained on the course and gathered experience on what you will encounter and when, you will mentally be able to picture these areas and know the processes you should be going through at this point. Paint a picture of what you want to be feeling and looking like on race day - happy, smooth, and relaxed.

It is not uncommon for you to get a little more restless and agitated as race day approaches. After visiting HQ, the expo and seeing everything and everyone in "Race Mode", it is easy to get swept along by the atmosphere and forget why you are there in the first place. Go and register etc. during quite periods or early in the day - getting this done will allow the mind to relax and let you get on with more important things. Time in queues, on your feet and being in the sun can all take it out of you, plan ahead so this doesn't happen.

Avoid comparisons with other athletes - this late in the game this type of talk is worthless and very distracting. The work has been done, look forward not back. Have confidence in the training and coaching choices you have made. Reality is that most (if not all) persons competing on race day have done what's required to complete the distance.

With a reduction in training volume your appetite will ease somewhat - ensure though, in the days prior to racing, you are preparing your body with the appropriate nutrition. These meals should be ones you have already tested prior. The key sessions in the previous weeks should have mimicked your race day eating habits as well. Avoid going to bed hungry and always carry a water bottle and snack when departing from your place of rest.

To enhance and get that much valued sleep prior to the event, a number of things can help, including: exercising earlier rather than later in the day, going to sleep and rising at the same time, a warm shower and light stretch before going to bed, avoid or reduce caffeine intake and sugary/processed foods during the day.

If travelling long distances, avoid sitting for long periods in one position and take water/fruit and light snacks with you as well. You do not want to be stopping to look for something to eat on the way to your most important race. Another good tip is to aim to arrive the day before compulsory registration, familiarise yourself with where to go and what to bring. Unnecessary time spent worrying and rushing around, places avoidable stress on your body.

Most of all you should consider the help and support you have received to get to the start line. Don't compromise this by getting cranky and stressed as race-day approaches. The environment you want be in should be relaxed and friendly - without everyone else it wouldn't be a race.