Lauren Turley, Team Passion Fit Xhale athlete and coached Passion Fit athlete
Some considerations for your race taper
All the hard work is done. Or is it? A taper is the process of gradually reducing the volume of training in the build up to a race. The aim is to be as fresh as possible on that start line. Whilst the load on the body reduces, it can also be a stressful period of time for some.
There are several things to consider in order to taper effectively and get the maximum benefit. A lot of this comes down to controlling the controllables. If you can control it, there shouldn’t be any nasty surprises and you can have confidence knowing that you’ve done everything you could. On the flip side, if something happens that you couldn’t have had any control over, it’s important to recognise that.
Reduction in training load
Depending on the type or expected duration of race, this reduction can begin up to 2 weeks prior. It happens gradually, so don’t expect to head straight into a week at 30% volume. The exact percentages of reduction are individual to an athlete, and it can take trial and error to work out what is best for you. A good coach will help you work this out and refine it as you learn how you respond. Maintaining some higher intensity training can be beneficial functionally, but now is not the time to be going as hard or long as you can. There is little, if any, training benefit to be gained at this stage.
In the final few days leading up to the race it’s also important to spend as much time off your feet as possible.
Stay Healthy
A taper usually follows a period of high load coming into your target race. This can have immunosuppressive effects, sometimes making you more vulnerable to picking up illnesses. Perhaps let your friends and family know to not visit you if they are sick where it is avoidable, and be cautious about agreeing to going to large social occasions in these final days . It’s also sensible to avoid eating foods you’re not used to and be extra vigilant with food preparation / where you are eating.
As you taper and have more time, continue with a solid stretching routine and avoid sporting activities that you are not used to in the lead up to the race. Now is not the time to have your first ever tennis lesson.
Stay calm
Of course, health isn’t limited to the physical and it’s just as important to keep on top of your mental health in the lead up to the race. A combination of reduced training and pre-race nerves can lead to a level of restlessness in some people (speaking from personal experience), which is a sap on your energy. The taper itself isn’t a time to find ways to keep busy without training, this is something you can do well in advance. Reading, being creative, watching tv; find what works for you for some mental stimulation, but also remember to just relax. Race visualisation is important to practice, and studying transition layouts can help you feel calm. It is a good idea to read the event guide and follow up with anything you’re unsure of as soon as possible.
Get your kit ready
Make sure absolutely everything you need for the race is lined up and ready to go well in advance. Finding a mechanical issue with your bike or that your goggles are leaking in the few days leading up to the big day adds unnecessary and avoidable stress to the race experience. Hopefully you’ve tried and tested everything from socks to helmets and sunnies so there are no surprises on the day.
Don’t neglect nutrition
The overall energy intake may reduce alongside the training load, but it’s still vital to fuel your sessions appropriately. In the days leading up to the race (depending on its duration) you may want to carb-load. This is very individual to athletes, but whatever your strategy you must practise this before your big training weekends early in the build so you know what is right for you.
There’s a lot to think about to get the most out of your race taper, but remember to embrace it and give it respect.
There’s a lot to think about to get the most out of your race taper, but remember to embrace it and give it respect. Take notes so that you can refine what you do for future tapers. Control your controllables, trust in the processes that got you here and finally go and enjoy your race.
About the author
Lauren, 34, lives in Newport Shropshire. When she’s not working as a vet, she pursues the more glamorous hobbies of triathlon, mountain biking, dog walking and eating pizza.
She’s a Passion Fit coached athlete, currently building towards Austria 140.6 in June and will soon be practicing what she preaches with the taper.
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