St Kilda Triathlon CLUB Coach on TAPERING FOR A HALF IRONMAN RACE
Coach Steve Davis is a Triathlon Club Melbourne Coach at Davey Black Triathlon and St Kilda Triathlon Club and has been voted the Triathlon Australia Coach of the Year. This week Coach Steve discusses the how’s and why’s of tapering for a Half Ironman race.
As a triathlon club Melbourne based coach, guiding athletes through the rigorous training and preparation for Victoria’s Geelong Half Ironman is both a privilege and a challenge. The journey to the starting line is filled with countless hours of swimming, cycling, and running, but as race day approaches, the focus shifts to a critical phase known as the taper. Tapering is the art of reducing training volume and intensity to ensure peak performance on race day. Here are 5 steps to ensure that you master your taper process and help you be as fresh and fast on race day.
Understand the Science
Tapering isn't just about resting; it's about maximising fitness while minimising fatigue. As a coach, it's essential to understand the physiological principles behind tapering. During this period, the body repairs muscle damage, replenishes glycogen stores, and enhances neuromuscular coordination. By gradually reducing training load, athletes can achieve a supercompensation effect, where their fitness peaks at the right moment.
Individualise the Plan
Every athlete is unique, with different strengths, weaknesses, and training histories. Therefore, there's no one-size-fits-all tapering plan. As a coach, I take the time to assess each athlete's fitness level, recovery capacity, and personal preferences. Tailor the tapering schedule accordingly, adjusting the duration and intensity of workouts based on individual needs.
Maintain Frequency, Reduce Volume
During the taper, the focus shifts from building fitness to maintaining it. While it's crucial to reduce training volume, it's equally important to maintain workout frequency to prevent detraining. In general, I aim to keep the same number of workouts per week for each athlete, but I gradually decrease the duration and intensity of the sessions. This allows athletes to stay sharp without accumulating additional fatigue.
Emphasise Quality over Quantity
As training volume decreases, you need to prioritise quality workouts and skills sessions that simulate race conditions. I like to include race-paced intervals, transition sessions, brick sessions and open water swims to fine-tune technique and mental preparedness. By maintaining intensity while reducing volume, athletes can preserve their fitness gains and develop race-specific skills.
Prioritise Recovery
The tapering period isn't just about physical rest; it's also about mental rejuvenation. I encourage my athletes to prioritise sleep, nutrition, and stress management during this time. Adequate sleep is essential for muscle repair and hormone regulation, while proper nutrition ensures optimal fuelling and recovery. I recommend implementing relaxation techniques such as myofascial release or yoga at the St Kilda Tri Club gym to help athletes stay calm and focused amidst pre-race jitters.
Fine-Tune Race Strategy
As race day approaches, I work with athletes to develop a detailed race strategy based on their goals and strengths. I will discuss pacing, nutrition, hydration, and mental cues to optimise performance on the course. I like to ensure my athletes practice transitions and visualisation exercises at the course venue to build confidence and familiarity with the race environment. By having a clear plan in place, athletes can approach race day with confidence and composure.
Trust the Process
In the final days leading up to the race, it's natural for athletes to experience doubts and anxiety. As a coach, I provide reassurance and remind them to trust the tapering process. I will always emphasise the hard work and dedication they've put into training and instil confidence in their abilities. Encourage them to focus on the present moment and embrace the excitement of race day.
In conclusion, tapering is a critical phase in preparing for a half Ironman race, and as a triathlon club coach, it is time to step back and let the athletes hard work and dedication in the lead up to the race shine through. By understanding the science, individualising the plan, and prioritising recovery, I help athletes peak at the right moment and achieve their full potential on race day. With careful preparation and unwavering support from coaches and team mates, my athletes are always ready to conquer the challenge and cross the finish line with pride.
