Have you got a triathlon coming up? Feeling both excited and anxious? Don’t worry! This guide will walk you through the strategies for tapering so you can show up at the starting line feeling fit, confident, and ready to conquer.
What is a Triathlon Taper?
A taper is a period of reduced training volume that occurs in the weeks leading up to your major event. Imagine arriving at the start line feeling like a well-tuned machine, ready to conquer every mile. But many people can make some crucial mistakes and be on the start line feeling run-down and over-trained. The secret to your dream scenario is a well-crafted taper. Let’s see how to make this a reality.
Benefits of a Triathlon Taper
In the two to three weeks leading up to your big race, it’s crucial to start tapering. Tapering means gradually easing back on your training while maintaining some of the intensity. Studies have shown that a good taper can boost your event day performance by as much as 3 to 6%! So it’s not something you can afford to ignore.
But the art of tapering can be tricky, and the key is balance. It’s important not to train too hard during this period—you want to conserve your energy and let your body recover. However, don’t get too carried away and ease off completely, or else you’ll detrain and feel sluggish on race day. Research suggests that you still need to include some higher-intensity efforts to keep your body in peak condition.
How Long Should Your Triathlon Taper Be?
An effective taper can last anywhere from three weeks to three days, depending on what you’re training for and how important it is to you.
The duration of your taper depends on the importance of the event and your training history:
- Long-Distance Events (e.g., IRONMAN): A 2-3 week taper is ideal. This extended period allows for complete recovery while preserving your fitness.
- Short-Distance Events (e.g., Sprint Triathlon): A 1-week taper is generally sufficient. Too many extended tapers in a season could lead to a decrease in overall fitness.
What Should Your Triathlon Taper Look Like?
During your taper, you should reduce the duration of your workouts, but not the intensity. As an example, if you previously did a 1-hour interval session with six hard efforts included, you might reduce that down to a 40-minute session with just four hard efforts in the first week of your taper. And then as you get closer to race day, you would shorten the workout by even more.
Essentially, you don’t want to do any workouts during your taper phase that leave you feeling tired the next day. The longer your taper period, the more gradually you can reduce your training load.
When I coach athletes through a taper, I also include an extra day of rest each week because I want them to focus on their key sessions while still maximizing their recovery.
Sample Triathlon Taper Schedule
- 3 Weeks Out: Reduce training volume by 30% and maintain intensity.
- 2 Weeks Out: Reduce volume by 50% and include shorter, high-intensity efforts.
- Race Week: Further cut volume by 70% and focus on short, race-pace efforts.
What Else Should You Do During Your Triathlon Taper?
During your taper period, another crucial element is to do your homework on the event you’re participating in. Use the extra time to familiarize yourself with the course, read the rules, anticipate challenging areas, and mentally prepare yourself for race day. Visualization is a powerful tool – envision yourself conquering each section of the triathlon with confidence and strength.
Remember, properly tapering for a triathlon can truly unlock your ultimate performance potential. Give it a try, and watch yourself transform into an even more powerful, unstoppable athlete.
Conclusion
A proper taper ahead of your triathlon can help improve your performance and maximise your enjoyment on the day—no one likes tired or heavy legs on the day they’ve been looking forward to for months or even years.
By reducing your training load, maintaining intensity, and focusing on recovery, you’ll be ready to tackle your event with confidence and strength.
