Embed Size (px)
Citation preview
PERFECTING THE “TAPER”: BETTER TRIATHLON
PERFORMANCES.
As triathletes: we are disciplined creatures-sticking to our plan – no matter what!
The taper is one of the hardest psychological parts of the training program.
We feel guilty for not training.We suspect our competitors will be sneaking
in one more ride and just one more swim…
WHAT IS THE TAPER?A progressive reduction in training load
to optimise physical and mental performance.
PLEASE NOTE: This does NOT mean STOP training.This does not mean drink beer and eat chips .
RATHER: A reduction in training.
HOW TO DO IT:
2-3 weeks out from your race, reduce volume of training by
20%.The following week, drop
volume another 20%You must maintain intensity.You must sharpen technique.
HOW TO DO IT:
3 days before the race, reduce even more: Do almost no
training but a couple of 15 minute spins or some running
drills.
HOW TO DO IT:
Do mental rehearsal during your sessions, imagine
everything going well in the race, imagine passing
competitors and feeling strong.
HOW TO DO IT:
Use the extra time you are not training to work on your flexibility, core strength,
mental rehearsal and transition practice.
NO: research shows you will not lose your fitness in 1-3 weeks (if you do
short bursts of high intensity).
NUMBER 1 FEARWON’T I LOSE MY FITNESS?
Remember you will NOT make any gains in
fitness in the last 1-3 weeks either.
It is vital to be at the start line with fresh legs and a clear relaxed mind.
NO: stick to fresh fruit and veg, high quality protein, complex carbs and
plenty of water.
NUMBER 2 FEARWON’T I GET FAT?
Tapering is part of the training process.
Allow your muscles to repair and re fuel.
Arrive at the start line physically rested, mentally fresh, flexible, sharp and
strong.Take it seriously.
Do nothing new while tapering: no football kick
arounds, no salsa dancing, no new exotic food.
(Avoid a sprained ankle, pulled groin or upset
stomach!)
If you have to travel a long way to the event, allow plenty of recovery time
from the journey (especially if there is a different
climate).
Have the race of your life!If you have tapered well, it is likely you will do a
personal best or set a new record.
After an amazing race-allow yourself some time
off, relax completely, have a break, do different sports (without wearing a heart rate monitor), see friends
and family.
Many athletes learn the value of the taper, the hard way.They do not do their best performances.
Research shows 60% of marathon runners are at the start line with damaged muscle fibres from not enough rest.
The body needs to recover to get stronger.
Keep a training journal to log how you feel all through training and also the weeks in taper mode.
It will give you valuable information to make slight
adjustments.You may feel a little sluggish - this
is completely normal - do NOT sneak in a quick 80 mile bike ride!
RESPECT THE TAPER - IT WILL REWARD YOU MASSIVELY ON
RACE DAY!
