A good taper is a must if you want to get the most out of your performance on race day. While it’s true that there’s no one tapering plan that will be right for everyone, there are a few things every triathlete should do two weeks prior to race day to maximize recovery and sharpen your speed.

These eight basic tapering tips are a good place to start. Keep in mind that longer events such as an IRONMAN or races that are later in the season may require a more involved tapering plan that last longer than two weeks.

  1. Make sure you get in the water – preferrably an open water swim.
  2. Get plenty of sleep – at least 8 hours per night the week prior to the race.
  3. Cut your volume by 60 – 70% – no long runs or rides two weeks before your event.
  4. Keep the intensity high however less reps.  No hard interval sets 48 hours prior.
  5. Eat healthy meals that are easy to digest.  Juicing is an excellent way to build your immune system.
  6. Don’t rest the day before the event.  Reduce the feeling of heavy legs and do a light ride and or run.
  7. Train on terrain similar to the event.
  8. Don’t over think it!