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Peaking and Tapering are probably the most important fundamentals of any triathlon training program especially when we are geared towards an ironman event. You can have a great build-up with months of training behind you, seemingly in the best shape of your life. If you blow the peak and the taper, your race could potentially go up in smoke and all the effort could come to nought! Before I scare the living daylights out of you, let’s define some of the terms and get that straight. Once we know exactly what peaking and tapering are, I can then give you some pointers to ensure that you hit race day in the best shape possible.
Peaking?
Incorrect definition: A couple of days training thrown together in the hope that you “feel” good on the Saturday or Sunday, whenever race day comes around.
Correct definition: A well thought out training and racing plan that stretches over a period of at least 16-20 weeks (when we talk IM distance specific), possibly longer. This will include a base phase, race conditioning phase and then the all important, TAPER phase! All of this is geared towards ensuring that you hit maximum fitness and capability on race day
Taper?
Incorrect definition: I get to sit on my butt and watch TV for 2/3 weeks and not train much, plus gorge myself with food because I have to “carbo-load”
Correct definition: A detailed plan of systematic training programs coupled with enough rest and adequate nutrition in the 2/3 weeks leading up to your event, whereby you get the body in the best shape possibly by sharpening up and allowing the body to fully recover and get “race ready”.
Okay so now we have a basic understanding on what peaking and tapering are, how do you adapt these philosophies and put them to good use for your own benefits?
I am going to assume in this case, that all of you have been able to get in an adequate and un-interrupted amount of training before you embark on hitting your peak and completing your taper. This all changes if you have had injuries/illness and or other setbacks, that have forced you to cram training and the build-up has been anything but good.
Peaking
As I mentioned beforehand, we are specifically talking IM distance events here. For the shorter events, the programs may vary as well as the build-up races, but the basics remain the same.
Tips for Peaking
- I would recommend at least a 16 to 20 week training program build-up for an important IM race. This will allow you to get in the following:
- Base phase: This is where you will start to train longer sessions but at low intensity. You teach your body to ride/run/swim for longer than usual. The combined distances per week are not massive but they do increase gradually over a series of weeks.
- Race conditioning: You will choose certain events in the lead up to an IM, to test your fitness levels and up your aerobic capacity. This could include a couple of half ironman events in the beginning with some shorter Olympic distance/sprint distance race towards the end. It may also include a couple of longer runs in the form of half and full marathons, some bike events and maybe even the odd open water swim competition.
- Taper: If you have had the ideal build-up with 16-20 weeks worth of training in the bag, you need 3 weeks to taper. Why? Well it goes like this.
1st week: Your body is so used to training hard and long that it takes at least 1 week to wind down when you do decide to cut back on distance. This would mean cutting back by at least 25-30% of your usual mileage
2nd week: Your body needs time to repair that damage you have inflicted on it over the last couple of months. Muscle fibres need to be fixed and the body re-fuelled. This is where you need to eat and diet properly to give the “engine” an overhaul. You will feel at your worst during this period and often it gets misinterpreted. How often have you heard someone say, I felt much better when I was training hard? Well its true, your body is used to going flat out and does not know what to do with itself once you cut back. That’s why I recommend at least 7 days after the first initial wind down week. Cut down training by another 50%
3rd week: This is where the body rebounds and starts to feel good. The last week of training is minimal and will probably comprise about 25% of your usual training schedule. Lots of rest, sleep, correct eating and time off the feet. It’s also a time to put in some mental training i.e.: focussing on what you need to do, confident in the knowledge that you CAN do it. That’s what makes IM so unique. When the body starts to falter, the mind has to take over!
How do I use the above tips in my quest to peak and taper for an IM?
As mentioned, we are talking about a novice approach here but it will still vary from athlete to athlete. So take my words and use them, but they may not work in your particular case. Having said so, the success rate would still be around 90% if you follow these guidelines.
Base phase: I would say a novice would need to build up over a series of 12-16 weeks and comfortably be able to do the following during the base phase:
- Start with a short 40-60km ride and build-up to a maximum of 160km over a period of 3-4 months.
- Longer runs at low intensity anywhere from 10k through to an eventual maximum 32km at least. You can go further and some insist on trying to complete a full 42km before they tackle IM but it’s not an absolute necessity. Once again this is done over a period of weeks. Too far too soon and you risk injuries.
- Do some pool swims and gradually move into open water swims where you can comfortably complete a 3km swim in a wetsuit out in the open water with no problems
Race conditioning phase: after your base phase you should be in shape to tackle a half ironman and test your fitness levels. If you cannot do one, then opt for a shorter event, but you need to see if you’re on the right track with your preparation and the only way to do this properly is to race.
- I would do my first race after 8 weeks of base, but it should be a short sprint or Olympic event
- If possible, look for a half iron man or thereabout in terms of distance, about 8 weeks out from the full IM race day. Use this event to check your fitness, nutrition, race equipment etc
- With 5/6 weeks to go, I would throw in a shorter event once again, not too fast or hard, just a good hit out before the big day.
Taper phase: This would be the last 3 weeks before d-day. Resting, sleeping and eating properly are a must. No matter how long and hard you have trained for this, those last few days before the race could potentially make or break your race.
- The first week would be used to cut back in total distances with more rest after reps/intervals/workouts etc and add in some extra speed sessions, once again, not too hard or fast.
- The 2nd week is crucial, here eating properly, sleeping enough and generally looking out for your health, is key to any success at the IM distance. Once again, distances are cut back, less distance, more speed. You might feel lethargic but that’s how it is supposed to feel
- The last week takes care of itself. Do your last speed session no later than the TUE if your race is on a SUN. Generally speaking 1 or 2 days are used for travel, so do not stress about this and the thought of missing training. You cannot get any fitter in the last week, just remember that. The most important aspect of the last week is to train lightly on the Friday afternoon (short swim) and Saturday morning (short bike and run) just to refresh the memory and charge the batteries.
We could go on for hours and each athlete will react differently to what I suggest. However as mentioned, if you use my advice as a yard measure along with all the other knowledge you have gained training for this epic 226km event, I have no doubt you will be successful
Happy training!!