“Getting ready for our next Iron man Triathlon? Let these tapering tips help you. Read them now!”
Tapering for the Ironman triathlon is a critical last step in preparing for race day. After months of pushing yourself in preparation to swim 2.4 miles, bike 112 miles, and run 26.2 miles, you need to dramatically reduce your training volume and intensity three weeks prior to the event. Tapering allows you time to recover from the intense training and will ensure you are rested and ready to race when the canon fires on race morning.
Reduce your training volume by 10 to 20 percent three weeks out from race day. Keep swimming, biking and running, but reduce the duration of each session. Reduce the volume by an additional 10 to 20 percent for each of the following weeks, paying careful attention to what your body is telling you by monitoring your energy levels and any aches and pains. As you get closer to race day, you should feel rested and want to train longer. Do not give in to that temptation and stick to your taper plan.
While the duration of your training sessions are progressively decreased, keep the intensity the same. Your hard workouts are hard and your easy ones are easy. You want to keep your neuromuscular system conditioned to your race pace.
Over the preceding weeks, your body has become accustomed to a specific routine. Keep the frequency of your swim, bike and run sessions the same during the taper. If you trained six times a week in each discipline, train six times a week during your three-week taper.
Your body needs to recuperate from training and the taper is designed to give your muscles and joints the chance to recover and rest. Make sure you are eating nutrient-dense foods and are consistent with the eating regimen you used during the previous months of training. Your appetite may slightly decrease because you are not working as hard, so make certain what you are eating is still high-quality food in the appropriate ratio of protein, carbohydrates and fats. More at How to Taper for an Ironman Triathlon