Tapering is a gray area for many novice and intermediate athletes, almost as much as the actual “A” race’s outcome. Miles upon miles have been logged, heart rate zones and power files have been poured over by athlete and coach to prepare for the big day, but will the plan work? While there are virtually dozens of variables that go into an ideal outcome, one thing we can control is making sure we don't arrive on the start line stale.

All season long we work on extending endurance, flexibility and strength, and we add speedwork the closer we get to the competition phase of periodization. However, in talking with many athletes over my 20 years in triathlon, and coaching triathletes of all levels and backgrounds, there is one interesting point most underperformers share: Intensity during the final taper period seems to be lacking, either for fear of injury or because they feel a need for the extra rest.

If an athlete has been working on increasing their fast-twitch recruitment throughout the base, build and pre-competition phases of training, there is no logical reason to stop with three or four weeks left before race day. The final week should be primarily a rest week, but it would be wise to keep training on the aerobic side, cutting volume down to just a few hours—or about 25 percent of your average weekly volume.

Keeping up some intensity can add that extra zip to your stroke or stride, which ultimately can make or break your feeling of sharpness when it will count. One would certainly not want to perform a series of 400-meter repeats on a track only a few days out from an “A” race. But, for example, practicing swim starts of 10x50 meter/yards freestyle all-out on one-minute intervals during a swim session per week during taper time would suffice to keep turnover sharp.

For the bike, interspersing a half-dozen race-pace intervals for three to four minutes with full rest between for sprint races, or several 10- to 15-minute intervals at iron-distance race pace or slightly above during the preceding two or three weeks will prevent staleness.

Running, however, is a bit more dangerous when it comes to speedwork due to the pounding involved. I suggest picking your run pace intervals based off the distance and pace you expect you will race. For iron distance, use a “steady,” or as I like to call it, “cruise pace.” Of course the defined actual speed of cruise pace will vary according to the level of runner you are. This is approximately equal to heart rate zones 2 and 3 for those using a heart rate monitor. There is no point in attempting 100- or 200-meter all-out sprints on a track, but some speed is still needed to stave off the sluggishness that occurs from neglecting fast running while tapering. One interval session per sport per week will do for the final three or four weeks preceding your race.

I used to go into my “A” iron-distance race having held off on intensity in the three or four weeks prior, thinking I would pull a muscle or get sick from working too hard. On the contrary, the results were that I felt flat and without zip each October. Use caution during taper time and perform a long warm up; then keep tabs on your effort levels using heart rate and RPE (rate of perceived effort) or a power meter if on the bike. Compare your effort with your established training zones, and lastly, cool down and begin recovery after the speed session. One thing is for sure - there will be no gray area left regarding whether or not you had stopped your intensity too soon and left yourself without any speed at the start line.



Kevin Konczak is a USAT Level II Certified Coach in Boulder, Colorado. He is the founder of Gemini Multisport, provider of professionally customized triathlon programs for athletes of all ages and ability levels. Visit geminimultisport.com for more information.