Taper DOs & DON'Ts

Want to nail your pre-race taper to ensure maximum success???

in the final stretch before race day, your taper is KEY to showing up fresh, strong & ready to compete HARD!

But how do you make sure you are nailing it? 

What is a Taper?

A taper is the intentional reduction in training volume leading up to your big event. 

During this time you will systematically cut back on your weekly volume; allowing your body to rest, repair, recover & recharge!

The goal? To arrive on competition day feeling fresh & ready to SMASH IT!

Think of it as your FINAL PREP - giving your muscles time to heal and allowing your energy stores to replenish; WITHOUT losing any fitness you've built up during your training. 

Taper DOs ✅

Keep Training! ✅

Tapering means reducing volume but NOT completely

Keep Some Intensity ✅

If your training had workouts; your taper will too - just shorter ones! These workouts are key for keeping your body SHARP, but NOT for pushing it & gaining more fitness. DO NOT leave your race/competition behind in your taper!

Focus on Recovery ✅

Prioritise sleep, hydration & nutrition to ensure your muscles are repairing & glycogen stores are being topped up; ensuring you are ready to GO!

Trust the Proces ✅

Don't worry about 'losing fitness' - you are building strength by allowing your body to recover & super-compensate!

Taper DON'Ts ❌

Don't add extra stuff ❌

Resist the temptation to 'squeeze' in extra sessions. You have done the work - its time to rest!

Don't underfuel ❌

Stick to your normal nutrition routine. Cutting calories due to reduced volume WILL affect your energy levels & recovery!

Don't ignore mental prep ❌

Tapering can mess with your head - don't allow doubts to creep in! Trust your training, visualise success & stay confident. 

Don't panic if you feel off ❌

Its normal to feel restless during your taper. Trust that this is your bodys way of preparing for your event!

Remember tapering is not about slacking off - its about RECHARGING and giving your body time to SHOWCASE all your hard work👊

If you are ready to LEARN how to SMASH your GOALS and ensure you are ready to CRUSH your next fitness event - REPLY to this email with the word MORE INFO!

Speak soon,

Alex, Sarah, Megan & Tiago