5 Tips to Master the Taper

It’s the start of race season, and we’ve already seen some amazing performances by some of our TFE athletes, and we’ve got at least 6 more months of racing to go! So, as many of you are heading into upcoming races, I thought it a great time to brush up on some pre-race tips- in particular how to taper correctly.

Tapering involves strategically reducing an athlete’s training load for several days (or weeks), allowing for adequate recovery from a high-volume training block while still maintaining optimum fitness. A proper taper helps the athlete arrive at the start line healthy, well-rested, and ready to perform at a high level. Timing a taper can be  tricky and there is no perfect approach that fits for everyone- however there are some guidelines that if followed, can help ensure you line up on race day well-rested and ready to have an epic day.

Check out my 5 tips to master the taper:

• Decrease volume, but maintain intensity during the taper week(s). Using a coach helps ensure this crucial element as walking the fine line between recovery and optimum fitness can be difficult. The challenge for many is that they arrive at the start line overtrained, which leads to poor race performance. During the taper weeks, the tendency to ‘just get a few more miles’ athletes end up cooking themselves prior to the race. Resist the temptation- adhere to the training zones, paces, and volumes prescribed. In order to maintain fitness, we need race-paced efforts during the taper, but we have to cut the volume.  

• Take your recovery days- Make sure to take a recovery day as you head into your last few weeks. At times, athletes will try to squeeze in an extra workout on the rest days, compromising the body’s ability to fully adapt to training stress by not resting. Avoid the temptation to push hard on your day off. If you absolutely must do something, easy yoga, a massage, a super easy spin can all be effective. However, remember that fitness isn’t gained during the taper weeks, but it can be lost by doing too much.  

• Remember good nutrition - keep on point with your nutrition plan. The body needs both macro and micro nutrients to recover from heavy training. Consume quality fruits, veggies, whole grains, lean proteins, healthy fats, and lots of water. Hydrate well during and post workout. However, don’t overeat- remember, the training volume has decreased sharply, so caloric expenditure will as well. As you get closer to the event, reduce fiber and fat consumption and increase carbohydrate intake slightly to help to be ready to minimize stomach discomfort and optimize glycogen on race day.

• Sleep, sleep, sleep! If you have to choose between getting up super early for a workout or sleeping in (or taking a midday nap or getting in a second workout) sleep. It is the single best thing you can do to recover and let your body rest, heal, and adapt to the stress of the workouts - which means you're faster and stronger. Of all the recovery techniques out there (massage, ice baths, foam rolling, cryo chambers, stretching, yoga, etc.) nothing has been scientifically proven to have the recovery benefits of simply sleeping. Aim for that 7-9 hour mark and if you can, sleep longer. Can’t get it in? Take a nap. There’s a reason so many professional athletes sleep 8-10 hours a night AND take a nap.

• Mentally prepare. With the volume cut significantly during the taper week, use the extra time to prep mentally. Make a race plan and visualize yourself performing well on race day, focusing on the details. Develop a contingency plan if/when something goes wrong. Know what to do if you have a flat, lose your goggles in the swim, or run out of fuel on the run. Plan to adjust your pacing and wattage if there is bad weather or if you have GI distress. Rehearse a mantra that will tell yourself when you need to calm down or motivate you when you need it most.

So, as hard as it may seem, trust the taper. The body will appreciate the healing recovery time and mental break from high volume and intensity work. If done correctly, the taper can be the difference between lining up at the start line in optimum condition or showing up over trained and fighting off sickness or injury. Enjoy your next taper and good luck this race season!