Training guide
Tapering: arrive at the start rested
In the last weeks before a race you don't build more fitness. You bring out what you have. The taper lowers fatigue without losing your sharpness.
Updated
What is a taper?
During the taper you cut the volume of training, but keep some short sessions at race pace or faster. The fatigue from months of training has time to lift, while your body is still used to the speed. That is why many people feel fresh and strong on race day after a good taper.
How long?
- Shorter races, like a 5K or a sprint triathlon, need a short taper.
- Half marathons, marathons and longer triathlons need a longer one, as the fatigue from the long sessions lasts longer.
- The longer the distance, the longer the taper, but never so long that you lose fitness.
Common mistakes
- Making up missed sessions in the last week. What you missed can't be made up that close to the race.
- Resting completely. Short sessions with some speed keep your body sharp.
- Trying something new: new kit, new food or new fuel on race day. Practise in training instead.
What TriQuest does
- Every plan ends with a taper that fits the race distance, and it is longest before a full distance.
- Race week has a few short sessions that keep you sharp before the start.
- You plan your race fuel with race nutrition and practise it on long sessions first.
Common questions
Common questions about tapering
Will I feel tired during the taper?
It is common for your body to feel heavy in the first days as the volume drops. It usually lifts before the race.
Should I do strength training during the taper?
A little. TriQuest reduces strength training as the race gets close, so your legs are fresh for the start.
More about TriQuest
Training guides
Heart rate zones, tests, long runs, tapering and race fuelling.
The long run
How long, how fast and how the long run should grow.
Brick workouts
Running straight off the bike, so the race's transition feels familiar.
CSS swim test
400 and 200 metres give your critical swim speed.
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