Tapering
All the training is done, you are a week or so out from your goal race. The only thing left to do is taper and show up to the race.
A good taper has been shown to boost athletic performance by 3-6%. This just shows how important it is to get right.
Although each athlete will want to taper a bit differently below we have captured some key things to include, avoid and experiment with.
- Once you start tapering most athletes start to feel a bit “flat”
- Focus on food/drink – quality not just quantity
- LAST chance to test out any kit or equipment
- Try to avoid doing anyone else’s taper training
- Document and record your taper so you can adjust it or repeat it at future races
- Stay off your feet as much as possible
- Look back at the big sessions you have done with confidence rather than question how you feel etc.
- Use additional time you have to read athlete guide/study the course
- Agree your race plan with your coach or write down your race plan so you can review post-race
Below we have included an example taper week. This is based on an athlete doing a 70.3 or IRONMAN distance race;
Example Taper Week
Monday
- Bike 45min Easy Spin
Tuesday
- Run 45min including 6x2min above race pace
- Swim 2-3km with short reps can use paddles/toys
Wednesday
- Mini brick 45min bike session with 4x5min @ race effort, into 20min run 10min race pace, 10mins easy
Thursday
- Swim 2-3km main set (2x50 above race pace, 200 race effort, 100 EZ) x2
Friday
- Swim – Open water/Swim course familiarisation
Saturday
- Run – 20min run include 4x15sec strides
- Bike – 45min spin inc 4x1min race effort (check bike mechanically)
Sunday
- RACE DAY
If you have any questions please don’t hesitate to get in touch.
Head Coach Ross