What Is Tapering – and Why It Matters Before Your Race

vkuhn0692
Aug 6, 2025
2 min read

If you’ve followed a triathlon training plan, you’ve probably seen something called a “taper” in the final week or two before race day. At first, it can feel counterintuitive—after all the hard training, you're suddenly being told to do less? But trust me, tapering is not slacking—it's a strategic part of your success.

Let’s break it down.

What Is Tapering?

Tapering is the intentional reduction of training volume and intensity leading up to a race. Its main purpose is to let your body recover, rebuild, and arrive at the starting line fresh, strong, and ready to race.

You’ve spent weeks (or months!) putting stress on your muscles, building endurance, and pushing limits. Tapering gives your body time to:

Repair minor muscle damage
Replenish energy stores
Reduce fatigue
Mentally reset

Think of it as your performance boost window.

When and How to Taper

The timing and style of your taper depends on your race distance and training intensity. Here's a general guide:

🏁 Sprint Triathlon

Taper Duration: 5–7 days
What to Do: Cut back volume by ~30–40%, but keep some intensity. Add short intervals to maintain sharpness.

🏁 Olympic Triathlon

Taper Duration: 7–10 days
What to Do: Reduce total training by ~40–50%. Include a few race-pace efforts but with longer recovery.

🏁 70.3 / Half Ironman

Taper Duration: 10–14 days
What to Do: Drop to 50–60% volume. Maintain some intensity early in the taper, then focus on recovery the last 4–5 days.

🏁 Full Ironman

Taper Duration: 2–3 weeks
What to Do: Gradually decrease volume each week. Prioritize rest, nutrition, and sleep.

Tapering Tips for Beginners

Trust the process. You won’t lose fitness in a few days, but you can ruin your race by overtraining too close to it.
Don’t go completely inactive. Easy workouts help with blood flow and mental readiness.
Stay sharp with short efforts. A few bursts of race-pace intervals keep your legs snappy.
Resist the urge to test yourself. Now is not the time for a “just to see” long run or ride.
Hydrate and fuel. Use this time to dial in race nutrition and hydration strategies.

Final Thoughts

Tapering is part of the plan—not a break from it. If you've done the work, your body is ready. Use this time to recover, sharpen your mind, and get excited. Race day is almost here!