How to Optimize Your Triathlon Taper

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Q.  Hey Gale, I'm wondering what's the difference between tapering for a race versus just resting a week or two? - Liz

A.  Great question, Liz. Triathlon taper can be defined as a reduction in training with the goal of having the athlete sharp at the end of taper. The goal of sharpness is to optimize fitness for a stellar performance at an important race.

With that general definition in mind, let's first take a look at science, then at the practical applications specifically for triathletes.

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Types of Taper

Though taper can be defined as a reduction in training, the type of reduction is not standard. The number training reduction day typically varies between 7 and 28. Training volume and/or intensity can be reduced over the course of the taper. Training volume and intensity be changed independently.

For example, overall training hours can be reduced, but the actual hours or minutes of intensity can remain constant. Or, both can be reduced at the same time, but perhaps at different rates. Taper rates can be linear, stepped or exponential.

In addition to differing types of triathlon taper, the three sports can have different taper profiles within the taper period.

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Physiological and Performance Benefits of Tapering

In general, most scientists agree that when reducing training volume, it is best to keep some amount of intensity in the training. A good illustration of this principle is in a study in the Applied Journal of Physiology on highly trained middle-distance runners. The study examined performance and physiological changes following three different taper techniques.

Nine male runners were randomly assigned to one of three different taper groups, following eight weeks of training. The groups included a high-intensity, low-volume taper (HIT), low-intensity, moderate-volume taper (LIT) and a rest-only taper (ROT).

After the first testing period, all runners resumed training for four weeks and completed a second, different, taper. After the second taper, there was another four-week period of training and a third taper, with all runners assigned to yet a different group. This is important because each runner was subjected to all three methods of taper.  

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