The Taper

What Is A Taper?

The taper is all about freshening up, shedding fatigue and allowing your fitness the chance to shine on race day.

What Does The Taper Look Like?

The length of your taper relates to how much training you’ve been doing, how much fatigue you’re carrying and the distance of your event.

For long distance events such as triathlon or marathon running, I like to use a two week taper for most people for their key events. This allows recovery but doesn’t affect fitness too much.

What Sessions Might Be Included In A Taper?

The taper isn’t a two week rest though.

We are continuing our training, on our usual training days, but reducing the length of the sessions. After all of the long sessions leading up to this point, the shorter sessions can take a bit of getting used to.

We are also reducing the amount of intensity in the sessions – but not eliminating it. We are keeping some intensity in the sessions – but usually limiting it to short efforts at race pace or slightly above race pace.

Temptation

As we freshen up, it can be tempting to push the pace a little – because you can. Don’t be tempted to do too much in an effort to ‘prove’ you are feeling great and are ready – save that for race day!

We’re doing just enough to feel good and then we’re backing off and taking it easy. If you keep this in your mind during the taper, you won’t go far wrong.

Word of Warning

Some people start to feel really sluggish during the early part of this taper period. Mysterious niggles can appear. Random aches in random places! Your mind can often be hyper-sensitive. “Was that a twinge in my calf just then” was my usual one!

You will freshen up and you will start to feel really good before your race. Trust the taper!

Race Planning & Visualisation

Not strictly part of the taper, but this is a great time to think about your race and how you’re going to execute it.

Putting together a written race plan, which includes nutrition / hydration, is really useful and helps settle pre-race nerves. Visualisation, putting yourself in various race situations, is another useful exercise. As you plan your race and visualise your race, questions may occur. Anxieties may emerge. Speak to your coach (or other athletes) for some guidance / another viewpoint.

Finally …

The taper is an exciting time. Enjoy it. Commit to it and give yourself the best opportunity for a successful race.