JJ,
After years of experimentation, this is what I arrived at:
- C race taper is train normally all week, just be discplined about sleeping properly and trying to get 56 hours of sleep that week
- B race taper is take Mon off/light, train normally (vol and intensity) Tue-Thu which typically includes "short course style intervals in all sports", take Friday light and Sat light with some intervals. Do a massive week of training from 14-8 days out
- A race taper is go super light from 14-11 days out, then train really really hard (intensity with moderate volume) from 10-8 days out, and then back on the B race taper
I don't change my diet or over hydrate, over salt in the lead up...the simple fact of reduced volume on Fri and Sat before the race tops things up. I think there is too much "changing of routine" going on for most people and then they are flat and cramping on race day....that's why better to do the "Changing of routine" from 14-11 days out and then get back into it.
Furthermore wrt cramping, I really think that the culprit is "reduced rest interval" on race day. Race efforts are continuous at higher than normal intensities. In an Ironman or half Ironman I take every possible opportunity on the bike to tuck and coast to drop my effort to zero watts and let my heart rate recover. I can also do this in XC ski races. I have found that this has taking cramping to "almost zero". You can coast parts of the swim by drafting, and even on the run, one can vary the effort at redline (depeding on race distance) or just below. Even at 10K pace, I might do some sections at 3:40 pace and then drop it to 3:45-3:50 pace for just 50 meters, which really can help some recovery take place. For the same reason, I also find a mildly rolling course faster than a completely flat course. There is no place to rest on the flat course unless one takes coasting breaks.
Personally, I think that our brains cannot concentrate continuously at high intensity (I could not even do it for 3 hours in engineering school during exams doing Fourier Transforms which involves no physcial component) and cramping is just the body trying to preserve itself after the brain starts getting tired sending signals to do the same difficult thing. Yeah, salt, heat and hydration all play into it, but I think "continously concentrating at red line" and not coasting is something new that happens exclusively on race day.
As such, I feel that racing frequently, or in the void of racing, doing weekly Time Trials are important to help one figure out how to throttle being above and below the redline in whatever sport and avoid cramping.
One a side note, I have never heard of anyone complain of cramping in swimming aside from in the calves. I have managed to eliminate that completely by doing a warmup run to get the calves going, so that i am not sprinting off the beach, diving in the water after doing some dolphin kicks and then cramping in the calves 2 min later, when all my blood is sucked up to my upper body.