What is tapering and why is it so important?

Long-distance triathlon not only requires endurance, it also requires strategy.

One of the most powerful tools in preparing for a HOMBRE DE HIERRO is the Tapering, or load reduction phase before competition.

This is a planned reduction in training volume or intensity that allows the body to recover and arrive at the race day in its best possible shape.

Tapering reduces the risk of injury, increases physical and mental freshness and improves the absorption of adaptations from training accumulated in previous weeks.

For triathletes taking on a challenge like the IRONMAN, knowing when and how to apply this phase can make the difference between a great result… or retirement.

Our friends Bkool, a leading platform for simulation and indoor training for cycling and triathlon, remind us with this article of the importance of Tapering as an essential part of the process leading up to competition day.

Tools such as gentle roller sessions, load data analysis, or simulation of the final kilometers of the cycling segment can be key to reaching the season's big goal with confidence and a good feeling.

What type of tapering is right for me?

There are mainly two approaches:

🔹 Volume reduction

This is the most commonly used taper. It reduces the duration of workouts, but maintains (or even slightly increases) the intensity. This type of taper is ideal for maintaining muscle spark and arriving at race day with good activation.

🔹 Reduction in intensity

In this case, the training session is still long but less demanding. This can be useful for athletes with more accumulated fatigue or who are suffering from physical discomfort. It is less common in long-distance triathlons, where moderate intensity is key.

The important thing is to personalize it: There is no single recipe that works for everyoneListening to your body and taking your training history into account is essential.

How long should the tapering last?

Not all taperings are the same. The ideal length is usually between one and three weeks before the competition.

• If you're coming off a very intense workout, opt for three weeks.
• If you have trained with lower volume or are well recovered, two may be enough.
• A week will only work if you arrive in optimal shape with no signs of overload.

According to a 2023 meta-analysis led by Zhiqiang Wang, an effective taper implies a reduction in volume of between 41% and 60%, without touching the intensity or frequency of the sessions.

Nutrition and rest: two pillars of tapering

During the taper, It's not about eating less, but of eat betterThis is the ideal time to gradually increase carbohydrate intake and ensure good glycogen reserves.

• Maintain a balanced diet rich in complex carbohydrates.
• Hydrate well, even if you don't train as much anymore.
• Avoid experimenting with new supplements or foods you haven't mastered.

The same goes for sleep: try to get more sleep, create relaxing routines, and avoid unnecessary stress. Your body needs to regenerate before the big day.

Watch your head: tapering can also be trained

The psychological aspect of tapering should not be underestimated. Many triathletes experience anxiety, insecurity, or even frustration when reducing the load. They may think, “Am I doing enough?” or “What if I lose my shape?”

Nothing could be further from the truth. This phase is an active part of your training. Take advantage of these days to:

• View the race.
• Review your strategy.
• Remember all the hard workouts you've overcome.

And above all, trust the process.

Planning your taper well can be just as important as a good long bike ride or a key running session.

In the world of long-distance triathlon, arriving fresh means arriving strong. So don't be afraid to cut back on your workouts in the final stretch. As IRONMAN legend Mark Allen said: "The key is not just training hard, it's knowing when to rest."