Trust In The Taper

Summary of article from Triathletes World (UK based publication) August 2010, written by Roy Stevens as well as a summary of tapering by Joe Friel as written in Triathletes Training Bible and Mountain Biking Training Bible.

“If you’re training hard right up to race day, you’re making a big mistake.  With a well-planned tapering programme your body and mind will be in tip-top shape.” – Roy Stevens

If you are like me, it’s very tough to taper.  The idea of easing up feels like I’m losing fitness.  Yet when I look back at some of my best race performance, one of the things they all have in common is a good taper period.  Here’s how Roy Stevens suggest you taper:

The exact length of the taper depends on two elements: how fit you are coming into it and the nature of the race for which you’re peaking.  Generally 10-21 days prior to the race.

Greater fitness base, the longer the taper.  The more unfit you are, the more important it is to continue training and creating higher levels of fitness until approximately 10 days before a race

“Since it takes several days to realize full benefits of a given workout, training with a high workload beyond about a week prior to the event will produce no additional benefits” Joe Friel

If you’re tapering for three weeks, then reduce volume by about 20% each week.  (Note: volume = frequency x duration).  A three week taper would include a two week ‘peak’ period and a one week ‘race’ period.  A two week taper would require a 30% reduction in volume and a 7-10 day taper would require a 50% reduction for the entire period. 

“Research shows that triathletes will not lose aerobic fitness during a tapering period of one to three weeks if the taper is done properly.” Roy Stevens.

When cutting back volume, it’s better to reduce the number of hours you workout instead of the frequency in which you workout. 

“It’s probable best to decrease the number of workouts by no more than one or two in a week during the ‘peak’ and ‘race’ periods.” Joe Friel

There is still time to complete some race intensity workouts.  Friel suggests a race intensity workout every 72 hours.  These workouts should focus on your greatest weakness (climbing, sprints, etc.), although make sure you do at least one that best simulates the race conditions you will be faced with. 

Between the 72 hour intensity workouts should be easy/recovery workouts.  By low intensity, Friel means HR zone 1 and 2. 

“Rest is the key to greater fitness at this time, both because it allows the body to adapt to the stress you’ve been placing on it, and because it results in more intense workouts” Joe Friel

“You need huge amounts of glycogen to complete a triathlon.  When those levels drop, you’re looking at a poor time, or worse, a DNF.  It now seems that more tapering before a triathlon is required than was previous thought, to allow muscle tissue to recover and for optimal muscle-glycogen stores.  A study of cyclists has shown that muscle-glycogen boost of 17% after a four-day taper to 25% after an eight day taper” – Roy Stevens

It is recommended that you only have two or three tapers during the season.  After a peak and race period, it is necessary to return to base 3 or build 1 periods.  Then training for your next priority A race begins.