Tapering Before an Event For Triathletes and Triathlons by Paul Scott

Reducing your training volume and getting focused on races are the keys to tapering for a peak performance. If you are still doing everything the same as normal, then you are not tapering and you cannot expect to achieve extraordinary results.

Why taper?

In some instances, you may want to enjoy good weather, use a race for training or just get fitness while you have the time. This means you won't taper but will train more, and that's fine. If you reduce training for every event, you can soon lose fitness because you are always resting or recovering. Only taper if you have been doing a consistent volume of training and the race means something to you.

How to taper

It's a personal choice how much to taper, but the concept relies on your backing off on total training time but going faster in some sessions leading up to the event. For many triathletes, this may mean a fast swim, bike and run spread over the last seven to ten days. Other sessions are a bit shorter and you feel more energetic as the event looms.

Bad tapering

Doing too little can make you feel uncoordinated, lethargic and unable to compete. Resting the day before is often a mistake as it's a great time to do a short swim or bike session and practise technical skills, You don't forget how to run, so this is less important but it may be the easiest discipline to integrate into a hectic schedule. The mental side of tapering is to stay focused, relaxed and not doubt yourself. Negative feelings often emerge as race week starts, so be positive, let your training prove you can do the event and keep away from people with a negative mindset.

The perfect taper

Your life is ever changing and no week is exactly the same as another. However, in order to control how you feel for future races, learn from each taper what sessions work best, what is too hard (or too easy) and how you can stay positive. You may change distances but you can always use your taper experience in the future. Again, it has been proven that writing things down and reviewing them later pay big dividends.

Did you know?

Research shows that the best taper includes 80 per cent of the normal number of sessions, but performed faster and doing only 50 per cent of the total volume. This means training slightly less often, over less distance and with some speed in the last 14 days.