7 tips to tapering for a triathlon

Here are some things to keep in mind if you are beginning your
taper or rest period before your race.
1. Do longer warmups and warm downs. You can keep your distance
but start to add more to the beginning and end portion of your
workout. This “active rest” will assure that you are well rested
for your race but not out of shape.
2. Avoid big meals and sugar. Tapering is an adjustment for your
body, and your immune system may not be as strong during this time.
Big meals and carbohydrates like sugar will wear your immune system
and leave you susceptible to colds and flus. Keep in mind that as
your workout intensity decreases, you must decrease calorie intake
3. Get as much sleep as you can before midnight. Ideally, get to
bed by 10:30. The sleep you get before midnight is the most crucial
to your recovery. You will feel more rested if you can do this for
at least 2 weeks before your event.
4. Lay off the strength training. This is more of an individual
call (some people feel better if they are doing some strength work
all the way up until the event, others will be too broken down
unless they take a good 2 weeks off), but at the minimum, you
should go lighter in the weeks leading up to your event.
5. Avoid caffeine. It may be tough if you are a coffee addict, but
2 weeks of not having that morning cup will give you more natural
energy for your race. Take it from 6-time Ironman champion Mark
Allen- he practiced this for every race and it worked pretty well for him!
6. Increase your meditation or yoga. Less time working out means
more time to prepare mentally! If you don’t do yoga already, don’t
start now. However, find some quiet time during the day to get away
from work and working out to clear your mind. Think about how easy
that swim will be since you are well-prepared with Tri Swim Coach!
7. Conserve your energy. You will have more energy during your rest
or taper period. Don’t be tempted to use it! Save it for your event and
you will be glad you did.

Now you are ready to have a great race!


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