Tapering for a race

A big weekend ahead! Kalmar Ironman, Cykelvasan and Midnattsloppet.

So-called tapering, a reduction in the volume and intensity of training, is an essential component in the finale preparations before the race. Why?

Taper induces changes at the cardiovascular (heart and vessels), haematological (blood), metabolic, hormonal, neuromuscular and immunological level. In other words, your
-    VO2max improves
-    Hb (‘iron’) and red blood cell levels increase
-    Glycogen stores increase
-    Peak blood lactate concentration decreases
-    Blood creatine kinase levels, a marker for muscle damage, decrease.
-    Levels of several (stress) hormones improve
-    Muscles contain more metabolic (oxidative) enzymes
-    Muscles can contract harder
-    Mood improves, you sleep better and you feel you can do more with less effort.

So what should the taper look like?

Ideally, you start decreasing volume and intensity 3 weeks prior to the race. Every week you take off 20-30%, ending with max 30% of your normal training volume in the race week.

Most beginner (tri)athletes benefit from lots of rest and only a few easy sessions, while more experienced athletes can be confident enough to include high-intensity work. No long endurance sessions but instead short sessions of 30-60 mins of short (15-90sec) intervals with lots of rests. Decrease total time and number of intervals while race week progresses and take a day of rest between each session. That will give your body time to recover without feeling slow or sluggish.

Så vila hårt nu!

Rest hard!