You\u2019ve trained with the commitment and stoicism of an Augustine monk and your goal race is on the horizon. You feel fit but fatigued. All those training hours might have resulted in some serious physiological adaptations, including increased aerobic capacity and greater power output, but you can\u2019t shake the lethargy that\u2019s coursing through your veins. Fear not \u2013 it\u2019s time to taper.<\/span><\/p>\n Simply put, tapering is the art of peaking for a particular triathlon by cranking down training load in search of peak performance. It\u2019s about trading the fatigue of everyday training for freshness that\u2019ll maximise your fitness. According to studies, if you get it right, you can enjoy performance improvements of 2-3% over your pre-taper.<\/span><\/p>\n Tapering-induced gains result from numerous physiological changes. All three of the following, for example, are raised after a taper: haemoglobin (oxygen-carrying capacity of red blood cells), haematocrit (percentage of red blood cells in the blood) and red blood cell volume (size of red blood cells). As endurance sport is all about becoming as efficient as possible at assimilating and absorbing oxygen, you\u2019ll race stronger and faster for no more effort.<\/span><\/p>\n <\/p><\/div> <\/section> Further research suggests tapering strengthens the contractile properties of muscle fibres, glycogen stores increase, while white-blood cell count \u2013 and therefore immunity \u2013 rises. And there\u2019s also evidence that testosterone increases and cortisol drops after a good taper, again meaning you\u2019re primed for optimum performance.<\/span><\/p>\n So, tapering works. \u2018But we need more meat on the fatigue-beating, fitness-raising bone,\u2019 you cry. No problem \u2013 read on to maximise your PB-beating chances\u2026<\/span><\/p>\n \u201cClosing in on your goal race can be a stressful time; nerves and tension can run high and it\u2019s common to doubt your readiness and wonder if you\u2019ve done enough,\u201d says Tom Cooling, founder of Horsepower Coaching. <\/span><\/p>\n \u201cDon\u2019t try and test yourself with huge off-script sessions or try and cram last-minute training in. It doesn\u2019t work. Trust the process. It\u2019s better to arrive 10% less fit than 1% overtrained.\u201d<\/span><\/p>\n For events over 90mins, carb-loading<\/a><\/strong> \u2013 where you increase carbohydrate in the build-up to an event \u2013 is worth trying.<\/p>\n Anecdotally and empirically you do put on weight when you carb-load because when you store carbohydrate in the form of glycogen<\/a><\/strong>, you also store water. But the extra energy you carry in weight is worth it over the duration of your event, especially if you\u2019re racing middle-distance and beyond.<\/p>\n \u201cTapering\u2019s an individual thing,\u201d says Cooling. \u201cSome athletes need a long run-down and others very little. Learn what works for you by performing fitness tests when you\u2019re fresh and with a few days training in your legs. <\/span><\/p>\n \u201cAs a general rule, a three-week taper would look like 75% normal volume, then 50%, then 25%. Prioritise rest, some easy work and a few sharp intervals to keep in touch with race pace.\u201d<\/span><\/p>\n Research shows that optimal tapering duration for endurance events ranges between eight and 14 days. As for training load, volume must drop by around 41-60% by reducing either the duration or frequency of the sessions. However, maintaining intensity is a key factor in retaining or further increasing fitness adaptations during the taper. <\/span><\/p>\n Studies suggest that by working at an effort similar to race pace not only increases VO2 max<\/a><\/strong> and anaerobic threshold<\/a><\/strong>, but also familiarises your neural pathways with the speed of movements you\u2019ll be executing on the day.<\/span><\/p>\n \u201cWhen you\u2019re preparing for an important event, nerves can disrupt your sleep,\u201d explains professor of sport science Louis Passfield. <\/span><\/p>\n \u201cInevitably you might struggle to sleep the night before, especially if you have an early start. So, try to bank as much sleep as you can in the lead-up.\u201d To improve sleep, banish your smartphone from bedtime, leave a bedroom window ajar and use sheets instead of a duvet to regulate temperature.<\/span><\/p>\n Regular massage will keep your muscles free of knots and fresh for training and racing. But don\u2019t have a massage the day before your race because it can leave your legs feeling as fatigued as if you\u2019d had a training session. <\/span><\/p>\n That said, a post-race massage is recommended to get the blood flowing smoothly again.<\/span><\/p>\n If you\u2019re racing abroad, the ideal is that you\u2019re there at least three days in advance \u2013 longer if racing at altitude or in the heat. Of course, with work and family this is rarely practical, but ensure that you give yourself time to road-test your equipment, to straighten out any bike-mechanical issues that might have derived from some over-zealous baggage handler.<\/span><\/p>\n \u201cOne to two days before your race, reduce dietary fibre. This will stop surprise dramas on race day,\u201d says Cooling. Foods high in fibre include beans, avocados and broccoli. Wholemeal bread\u2019s also high in fibre so swap out for the white stuff. <\/span><\/p>\n Back to Cooling. \u201cThe day before your race, have your biggest meal at lunch then something lighter in the evening. This will again reduce the chance of bottom issues on the big day.\u201d<\/span><\/p>\n It\u2019s common to have a drop in mood or lose a little confidence during your taper as you\u2019ve become accustomed to training so hard. Don\u2019t fret \u2013 it\u2019s common. <\/span><\/p>\n If you want evidence of how your mood changes, you could fill in POMS (Profile of Mood States). This is a psychological questionnaire containing 65 statements that gauge your mood. One study had cyclists complete the POMS and perform a performance test throughout a six-week period. <\/span><\/p>\n The researchers discovered that the rider\u2019s TMD (total mood disturbance) score increased after the overload period and decreased below baseline scores after the taper. You can fill in POMS online. Do it before every race and see if the TMD scores and graphs match performance outcome.<\/span><\/p>\n1. Stick to the plan<\/strong><\/h2>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>2. Fuel proficiently<\/strong><\/h2>\n
3. Know oneself<\/strong><\/h2>\n
4. Keep up the intensity<\/strong><\/h2>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>5. Sleep easy, race fast<\/strong><\/h2>\n
6. Ease out a new PB<\/strong><\/h2>\n
7. Factor in prep time<\/strong><\/h2>\n
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<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>\n8. Cut down the fibre<\/strong><\/h2>\n
9. Measure your mood<\/strong><\/h2>\n
10. Don\u2019t forget protein<\/strong><\/h2>\n