Taper Tactics

With two Australian IMs just around the corner, athletes in these races will be either at the point of tapering or looking forward to the reduction in training that a taper brings with it. For many people, a taper is simply seem as the time for R&R, which is spot on, however, the approach you take towards actually tapering can make a difference on race day both physically and mentally. A taper is about preparing for the race in all respects, to get the most return from the training and preparation effort you've put in over weeks and months.

When you talk about tapering, there is the theory and then there is the practice, and the relationship between them can be somewhat tenuous!!! The reason is that tapering needs to be flexible to take into account all kind of circumstances in order to get to the start line feeling ready to race. Everyone will respond differently to the IM build-up - and how they respond during periods of rest - so the taper needs to reflect the circumstances each athlete has been through. So thinking and planning for a taper will begin 4-5 weeks out from the race, and there are few principles I like to build into a taper, generally in order.

The first thing to include in a taper is rest and recovery. After an IM build phase of many weeks, athletes are tired and worn-out (but hopefully not in a well of fatigue!). So the first thing is to make sure you recover, physically and mentally, for as long as it takes to get your 'mojo' back. This might take 5-7 days, or longer. How long it takes doesn't matter - you will know how when is long enough by the feeling of being alive again, with some spring in your step and being truly excited by the race coming up.

During this time your training should cut right back, in terms of number of sessions (especially run, and bike to an extent, but maintain swimming frequency), duration and certainly all intensity (except swimming). You need to be severe in cutting training volume...and don't even look at or compare training numbers to usual, as this is not 'usual'. The hardest part of this R&R period is that you may well feel worse than when you are actually in normal training - this does your head in, often for days, as you can't figure out why such a drop in training leaves you still so tired. But don't panic, and 'keep the faith' in the plan because it is simply your body going through a super adaptation phase after which you will feel fitter and stronger than before.

In an ideal taper I would start this R&R phase 3 weeks pre-IM, after your last big, key sessions. Expect it to take anywhere from 5-9 days, and avoid the temptation to short-cut it so you can train again. You are past training and now into tapering, which is real shift in mind-set that is hard for many people to make. Your focus is on doing what is necessary to feel great on the start line, not counting miles in your diary.

Once you've got your mojo back, you really are in the home straight to the IM race start, and where the structured taper kicks in. So during the 2nd week pre-IM, once you're recovered, you can even step up your swimming - you can make great gains in the pool now you're not tired - and focus on 2 key runs and rides; a shorter and longer one of each. Your shorter, typically mid-week run and ride should be much like your regular mid-week session but about 2/3 the length. Don't change the intensity from usual because you are feeling better, and enjoy the feeling of being strong and on top of  your training. Do the ride and run on separate days, where you want to be feeling good for each session...that is a pre-requisite. If you aren't, then you must have short-cut the R&R part!!

The longer ride and run would also be about 2/3 of usual length, but still being no change in intensity from what you've been doing. Keep things relaxed and in control. During this week you might do one other ride and run, but keep them very short and very easy. Focus on doing the key sessions well and feeling good.

Come race week you're almost at the point where you can't do too little. A couple of swims, ride and runs is all you need, and plenty of sleep. If you're feeling confident, do a few short race efforts, but keep at the front of your mind the number one goal of not doing anything that you think might jeopardise feeling great on race day. Your actual sessions will need to fit around race week routine and travel, of course. Finally, carbo load begins 3 days before race day and ends morning before race day. After that just eat so you're not hungry.

In summary, you start the taper with R&R, which then leads into reduced volume but maintained intensity, which leads further in race week to much reduced volume and hardly any intensity. Plus rest. The two goals of this approach are to be feeling refreshed and good by 10-12 days pre-IM, and then to get to the start line feeling really good.

So that is the theory of a taper. The practice of a taper might fit exactly, but more likely will deviate from about 4 weeks out to 1 week out - race week should be much the same. Sometimes an athlete might be so tired from the IM build that the R&R period needs to be brought forward, to back off training for as long as it takes and then get into the structured taper.

Alternatively, some circumstances mean an athlete may had a limited or interrupted build, so their build period wasn't so hard and their fatigue isn't so deep. In this case, the R&R may start a bit later, and be a bit shorter just as long as you feel good by 7-9 days pre-IM.

The specifics of the sessions you do should be similar to what you've done during your training build phase. Don't do any new type of training, or increase your intensity. Keep things same-same, just less of it. Other aspects of taper include mental preparation, tatics, technical and nutrition.

The taper is a great time, like a victory lap after all the hard training. Just don't blow it all by messing up your taper...there is few reasons for turning up on race day tired and not ready to go. The taper is to prepare you for a great day.

Finally, these taper tactics can be readily applied to other sports - running, cycling, etc - but with respect for the nature of sessions typical for those sports.