Tapering for endurance events can be challenging for athletes that have never experienced what performance feels like after the taper period. Tapering is about unloading excessive fatigue and regain proper form. Your body will feel fully recovered, glycogen loaded (muscles fueled) to perform your best race day.
When I started triathlon in 1992, I did not know how to properly prepare for events. I liked to swim, bike and run so I would enter races. As an a collegiate swimmer, I trusted the coach and did the swim training and never thought much about the format of it. Periodization and phases of training did not exist in my vocabulary until 1997 when I read the Cycling Training Bible by Joe Friel. It still took me a few years to understand it all and multiple years before I put together a solid build of training sessions followed by a taper.
A typical taper starts with a sharp reduction in training volume and continues to decrease gradually during the taper period, 2-3 weeks. This allows the body to recover while staying mentally focused on the plan.
Maintain frequency, while reducing duration of training sessions while maintain intensity to ensure optimal performance. Following a structured approach, reduce load by 25% each week.
Maintain your high quality nutritional habits. It’s not advisable to cut out nutrients or drastically reduce portion sizes in an attempt to lose weight. Instead, focus on consuming nutrient-dense foods that provide healthy fats, carbohydrates, and lean protein.
Additionally, prioritize rest, take naps, and maintain regular sleep patterns to ensure proper recovery.
The taper period is an ideal time to review your training log to look back and see how far you have some and implement lessons learned into your race plan outline. Reflect on your strengths and incorporate them into your pacing and nutrition strategy. Review important details such as travel plans and course maps. Additionally, use this time to manage pre-race nerves by visualizing the perfect race, reducing uncertainty, and trusting in your preparation.
How to Taper Strength Training
Remember, tapering is a critical part of the training process that allows your body to reach its peak performance. By following a well-structured taper plan, you can increase your chances of achieving a successful race outcome.
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