Oxygenaddict Triathlon Podcast The Perfect Ironman Taper: 5 Steps to Peak on Race Day | Ep 501
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Aug 7, 2024 Discover the essential five steps to perfect your taper for an Ironman or 70.3 triathlon. Learn how to balance fitness gains and fatigue for optimal performance. Explore the ideal taper duration and intensity, while managing any mental dips that may occur. Nutritional tips guide you through calorie management and carb-loading strategies. Plus, uncover practical advice for race planning and equipment checks to ensure everything runs smoothly on race day.
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Taper Balances Fitness And Fatigue
- Taper balances maintaining fitness while shedding fatigue so you arrive fresh on race day.
- The goal is high fitness plus low fatigue, not zero training before the race.
Why Long Tapers Became Common
- Long tapers (4–6 weeks) came from pros doing extremely high training volumes.
- Age-groupers rarely need such long tapers and often felt flat using them.
Use A Two-Week Taper
- Use a two-week taper with your last big week two weeks before race day.
- Follow a gradual reduction so you arrive fit and fresh on race morning.