Taper Basics

If there is a “dark art” in endurance training it would definitely be the taper. But it really doesn’t have to be. 

There’s been plenty of studies done on it and I have tried most of them over the years. The best in my experience is the gradual freshening up by reducing volume, maintaining some intensity and making sure you use the extra time well to get all your gear ready to go. 

The longer the race, the longer the taper but even so, with improved training methods and greater awareness around recovery we find we can push volume more than ever closer to the race. 

In Training Peaks terms you definitely want to race with a positive TSB number. Anywhere from +10 to +40 is the best range but it’s quite individual. Some athletes perform better with a bit of work in their legs and some prefer racing 100% fresh, hardly training at all in the final week. 

The key is to know yourself and what works for you.