PURE PERFORMANCE | RACE PLANNING
TAPER, 2-WEEKS
The taper can be a very personal thing since some athletes need
more rest than others. The main purpose of the taper is to freshen
up sufficiently to enable you to perform at your very best on race
day. Key points to make a note of when planning your taper:
- Women have a faster recovery rate than men. Generally men
have greater muscle mass which needs longer time to repair
and recover. Make sure (if you are a male) that you allow for this
when planning recovery sessions with a female training partner.
- Don't stop training completely as you need to train enough
to maintain your current aerobic fitness levels. This fitness can
disappear rather quickly if you don't use it. Like they say, "use it
or lose it."
- It is a good idea to keep some volume, just ensure any volume
you perform is kept as easy aerobic pace in HR Zones 2 - 3.
- Resist the urge to train at a higher intensity than what you have
done in your build up. Any high intensity work that you attempt
now will just flatten you and increase the risk of injury
- Ensure you adjust your calorie intake to match your reduction
in training, as your energy expenditure will be less and you will
obviously not require as much as during heavy training periods.
Without adjustment, there is a greater chance of gaining weight
during your taper. Weight gain will contribute to feeling heavy
and sluggish on race day and thus restrict your performance.
- Consider travel and any time differences when mapping out
your taper as these factors definitely can be disruptive.
Taper workouts - Swim
Warm up
- 200m progressive
Main set
- 21 X 100m
As, 7 sets of 3 X 100m (2 easy/1 tempo) with 10secs rest between.
Cool down your choice.
Taper workouts - Bike
Warm up
- 30mins of easy riding
Main set
- 3 X (6mins tempo - race pace / 4mins easy spin recovery)
Cool down for 30mins.
Taper workouts - Run
Warm up
- 15mins of easy jogging.
Main set
- 20mins of Pick Ups. As, 1min tempo running / 1min easy jog.
Repeat for 20mins.
Cool down for 5 - 10mins.
MULTISPORT MAGAZINE | 27