How to Taper and Peak for a Race
You've completed your training, feeling good, fit and excited about your fast approaching triathlon. The next consideration is to arrive at the start line in the best possible shape as possible. Tapering for a triathlon is not easy. But if you manage to get it right it could make the difference to a good day and a great day. But let’s not forget this process is very much athlete-specific and needs trial and error depending on the distance of the race. Read on to find out more.
What is tapering
Triathlon taper can be defined as a reduction in training with the goal of having the athlete feeling rested but eager to perform at the end of the taper. The goal of sharpness is to optimise fitness for a solid performance at an important race.
As mentioned above this is very much athlete-specific, a taper could be between 8-14 days, depending on race distance (possibly longer for Ironman races). Reduce your training volume by about 40-60% compared to pre-taper, with a steep reduction at the beginning of the taper that levels out as the taper progresses. Reduce your training frequency minimally (by 20% or less), if at all. It will take some trial and error to refine your race preparation. Learn what works for you, be honest and systematic with your approach. Aim to continue the good habits that you have formed through your training into your tapering and into race week.
Benefits
Before you can be bothered to start thinking about tapering, you'll probably want to know how it can benefit you. Multiple studies have found that the expected performance improvement resulting from tapering is 2-3%, but there is a larger range of results from 0.5% all the way up to 8% (in cycling only). If you think that 2-3% doesn't sound like much, you may or may not be right, depending on your goals. The highest priority should be given to the application of training volume during the taper. The reduction in training volume is likely to have a moderate but meaningful effect on performance whereas modifying training intensity or training frequency have only a small effect. Let’s not forget the benefits of performance that can be considered through physiological and non-physiological factors. These factors that underpin the taper induced performance could include cardiorespiratory, metabolic, biomechanics, hormonal and neuromuscular. There is also the adaptation from the previous training volumes, allowing the body to repair, muscle fibre recruitment and replenish energy stores.
Applying a taper
You don't need to apply a long taper if you're doing your first triathlon, your goal is just to finish, and you have been training conservatively so you don't carry a lot of fatigue from training. On the other hand, if you look to set a new personal best, or just want to make sure you have the best performance you can on the day, tapering for your race is non-negotiable.
Rest, heal a few weeks out before a race, apply a couple of sessions that raise the intensity to bring back some sharpness. This may be a mini-block of training that resembles your regular training that will not accumulate an amount of fatigue, followed by a couple of reduced days to allow you to feel bright and ready to race. Above all else listen to your body.
Let's say you're trying to go under 6 hours for a half Ironman - if you get the 3% expected improvement from a well-executed taper, that's over 5 minutes off from your time. This could very well make or break your sub-6 hour attempt.
Like all things in training, each individual responds differently to different taper plans. There isn’t any single, correct taper recipe.
That said, the following guidelines provide a good starting point for almost any triathlete, from which to optimise further to get the ultimate taper just for you:
Taper between 8-14 days, depending on race distance (possibly longer for Ironman races).
Reduce your training volume by about 40-60% compared to pre-taper, with a steep reduction at the beginning of the taper that levels out as the taper progresses.
Reduce your training frequency minimally (by 20% or less), if at all.
Keep about the same proportion of intense training as you did before taper.
Qualified as a coach in 2010, in 2014 began coaching with a local Triathlon Club, in 2018 completed BTF level 3 coaching course. Now he is still enjoying the training but now concentrating on the coaching. Tim takes a lot of time over his professional development and then aims to share this knowledge, helping and supporting athletes achieve the best they can be.
Since joining Tri Training Harder Tim has worked hard in helping mentoring other coaches and run training camps abroad.
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