General Discussion Triathlon Talk » Tapering Rss Feed  
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2008-09-14 9:32 PM

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Subject: Tapering

Hey guys,

So I have my first Tri on Saturday (only a sprint), but I used to race competively swimming.  I remember from those days we used to taper for the meets.  It has been a while since I have thought about tapering for anything, but I was wondering if anyone has some suggestions for maintaining my stamina through the week but not wiping out muscles/energy I will need for Saturday.  I know it is probably a broad topic, but I was just looking for some insight.

 Thanks!



2008-09-14 9:41 PM
in reply to: #1673730

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Subject: RE: Tapering
I had the same questions and also was a swimmer. I looked at some BT training plans and reviewed the differences in workouts as race day got close. I always worried about losing stamina during tapers.  I am not sure if you can see those plans without paying so maybe this is a worthless post.  Good luck!
2008-09-15 7:40 AM
in reply to: #1673730

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Subject: RE: Tapering
Yea - I don't have a subscription yet, so any help would be good at this point.
2008-09-15 8:40 AM
in reply to: #1673730

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Subject: RE: Tapering
In general, cut back volume, but keep some higher-intensity stuff in there. I don't have time to look at your logs right now to provide more specific advice for you.
2008-09-15 9:32 AM
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Subject: RE: Tapering
LaurenSU02 - 2008-09-15 9:40 AM

In general, cut back volume, but keep some higher-intensity stuff in there. I don't have time to look at your logs right now to provide more specific advice for you.


x2 on this. I also come from a swimming background and can relate to your anxieties. In general, don't do enough intensity to trash your legs and allow yourself to rest which also means steal a couple extra hours of sleep this week. Good luck!

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2008-09-15 9:52 AM
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Subject: RE: Tapering

You're not really going to lose any stamina during a taper, it's about recovery to do the race with the correct inenstity. That said it all depends what you do during the taper and the affect on race day. 

In the Spring of 2006 USAT Triathlon Life mag there was a good article about training effects.  For the taper they listed 3 types of tapers:

  1. Total rest - it was stated that this method results in about a 3% decrease in performance. Obviously this was not recommended.
  2. Increase volume but lower intensity - stated that this results in a a 6% increase in performance.  Typically this is used for a C & B type event where you are in a build period before what would be your A race later on.  Example they provided was a 20% increase in volume.
  3. Increase intensity but lower volume - This was stated to increase performance 22% and is used for your most important race. Example they provided was a 20% decrease in volume.
Taper lengths vary depending on the race distance, etc.  I'll start 7-10 days before an event for short races, 10-14 for Oly and more for longer.


2008-09-15 10:19 AM
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Subject: RE: Tapering

Donto - 2008-09-15 10:52 AM Taper lengths vary depending on the race distance, etc.  I'll start 7-10 days before an event for short races, 10-14 for Oly and more for longer.

Taper length also depends on your current fitness, training, etc. I would have to say, however, that 10-14 days for an Oly seems a bit exceessive, as does 7-10 days for a sprint...

2008-09-15 10:53 AM
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Subject: RE: Tapering
LaurenSU02 - 2008-09-15 11:19 AM

Donto - 2008-09-15 10:52 AM Taper lengths vary depending on the race distance, etc.  I'll start 7-10 days before an event for short races, 10-14 for Oly and more for longer.

Taper length also depends on your current fitness, training, etc. I would have to say, however, that 10-14 days for an Oly seems a bit exceessive, as does 7-10 days for a sprint...

True, true, but lets also not forget to add age to that! That's what I do and seems to work the best for me, should have added the 'YRMV' phrase. I take longer to recover things like weekend warrior ball and even hangovers than I did years ago!

Again (my opinion) your not going to lose any stamina, that was his concern.  From what I've read doing any hard training wise up to 10 days out isn't going to be beneficial from a fitness point of view.

2008-09-15 12:27 PM
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Subject: RE: Tapering
NB - I am new at this, only working on my 5th ever tri. I have been trying to figure out this taper thing as well & for me, I have come to the conclusion that the taper length has very little to do w/ the length of the race. I think the idea behind tapering is to recover from training & be as prepared as possible for the race. That being said I am trying a longer taper for my next sprint in 2 weeks. I usually start my taper a week before the race but this time I am decreasing my volume by 40% this week & then down another 20% next week. I plan on keeping the intensity up these 2 weeks & pushing the pace hard. Well see what happens.
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