This week has been my first official taper in 2023. Since 26th December 2022, I have been loading my repeatable week focused on building Strength & Endurance for Ironman UK. During this time it has included:
Lab Testing
Cross Country Races
A 3 day Warm Weather Camp
10 Mile Race
Various PBs across benchmark testing
Upon reflection, that’s been a really successful block of training and the body is now in a position to move intensity up slightly and volume up a notch but not until I’ve allowed it to absorb the training.
My training for the last two weeks has been:
Week 1: High Quality Reduced Volume (consolidation)
Week 2: Reduced intensity & further reduced volume. (taper)
Half Marathon Race at the end
Tapering for an endurance event is an essential part of any training program.
The reason I have structured my last two weeks in the way I have is for various reasons:
The Half Marathon is a “B” race. It’s a chance to scratch the race itch without too much pressure on performance
The main purpose is to allow super compensation to take place and the body to grow
Psychologically it pulls my head out the sand and allows me to focus on other things (family, friends, work)
It’s preparing me for an important block coming up leading into my “A” race. Extra focus has been placed on increase sleep, stretching and foam rolling.
However, for athletes with “A” races coming up, here’s some considerations.
I’d say it has taken me around 3-4 years to find a taper routine that works for me, sometimes I have got it completely wrong but most recently it’s starting to work most of the time.
Here are some of the Do’s and Don’t that I feel have helped me.
DO:
Gradually reduce your training volume: Tapering doesn't mean that you stop training altogether. Instead, gradually reduce the volume of your workouts in the weeks leading up to your race. This will allow your body to recover without losing fitness.
Maintain intensity: While you’re reducing volume, it's important to maintain intensity. This means continuing to do some hard efforts during your workouts, but for shorter durations. Maintaining intensity will help to keep your body primed for race day.
Focus on recovery: Tapering is a time to focus on recovery. Make sure you're getting enough sleep, eating a healthy diet, and staying hydrated. You may also want to incorporate stretching, massage, or other recovery techniques into your routine.
Focus on the process: Tapering is a good time to visualise your race day. Place your attention on the race plan rather than the race outcome. This can help to build confidence and reduce pre-race anxiety.
Trust your training: It's easy to doubt yourself during tapering, but trust in the training you've done leading up to this point. You've put in the work, and now it's time to let your body rest and recover.
DON'T:
Overtrain: Some athletes worry that tapering will cause them to lose fitness, so they continue to push themselves too hard. This can lead to overtraining, which can be detrimental to your performance on race day. Remember, tapering is about allowing your body to recover, not pushing yourself to the limit.
Try new things: Tapering is not the time to try new training methods or equipment. Stick to what has worked for you during your training and race preparation.
Panic: It's normal to feel anxious or nervous during tapering, but don't let those feelings overwhelm you. Trust in your training and preparation, and focus on staying calm and relaxed.
Make drastic changes to your diet: Tapering is not the time to make drastic changes to your diet. Stick to the healthy, balanced diet you've been following during your training.
Ignore your mental health: Tapering can be a stressful time for some athletes, so it's important to pay attention to your mental health. Make time for relaxation and self-care, and don't hesitate to reach out to a mental health professional if you need support.
In conclusion, tapering is a critical component of any endurance training program. It's a time to reduce your training volume while maintaining intensity and focusing on recovery. Good luck! - I’ll be in touch this week with a half marathon update.