The Tapering Athlete
The following is an excerpt adapted from my book, “HowExpert Guide to Triathlons” that launched in February. It is currently available on Amazon.
The taper phase is, in theory, the most straightforward phase of the periodized plan, but it is subject to much debate in the endurance community.
Taper is the gradual “tapering off” of training volume and intensity to put the finishing touches on all of the hard work done in the weeks prior to the event. I like to think of phrases such as “unloading fatigue”, “freshening”, or “sharpening”.
It should be noted that the taper is not a saving grace. If you are too far in the hole from training, the unloading is not going to be as effective as it could be. Being lightyears away from your best form only weeks before a big race is a red flag. The months of training preceding taper time are far more critical.
The intent of this period in the training is to afford the athlete a chance to freshen up and feel great. Seems easy, right? However, each athlete is different, and this is where the great debate lies.
Due to such debate, there are not many hard and fast rules to tapering, but a few guidelines for the athlete looking to compete in his or her first triathlon may be helpful:
Some of the reduction in training provides a mental edge for succeeding on the day.
Some fitness is lost in the taper process, but this is intentional, and the gains made in freshness do outweigh the losses in fitness.
Intensity often stays high during taper but the total amount of intensity in the weeks or days of taper is less than normal volume. Do not start doing sprint intervals if you have not been doing those in the normal training.
“No new load” -Gordo Byrn
Base or general aerobic training makes up less of the athlete’s training during this time. The focus is either on executing important sessions or resting. Gaining fitness is not a goal during taper.
One rule that I like is that 10 days before the event, there are no more gains in fitness to be made. You are stuck with what you have got! This advice can ease the mind of the anxious athlete and prevent them from doing too much during the taper period.
If one thing is for sure during taper, it is that doing more will not be helpful for competing and succeeding on race day.
Relax. The work has been done!
Thank you! Very helpful.