Triathlon Nutrition Academy23 Feb 2023

How to Properly Taper for a Race with Pro Triathlete and Coach Elizabeth James

I hear lots of mixed messages when it comes to tapering for a triathlon race. You put all this effort into training, not tapering properly can have a massive impact on how you perform on race day.

Joining me for this episode is Pro Triathlete and TriDot Coach Elizabeth James. She generously shares her knowledge and experience from both the athlete and coaching perspectives.

We discussed:

What is an exercise taper?
Why do you need to taper? Why is it so important for exercise performance?
What are some of the common mistakes you see triathletes make when it comes to tapering?
Should you taper for all of your races or just one key A race?
Is there a difference in taper based on training experience? Would a beginner/new to the sport taper differently to someone with many years of experience? Or is it the same?
What is reverse tapering? Is it something age-group triathletes should try?

Then Elizabeth walks you through what a taper might look like for each distance of a triathlon event.

Sprint distance
Olympic or standard distance
70.3 or half Ironman
Full distance Ironman events

How long should you taper for each of the distances?

How much should your training volume decrease by, for each of the distances?

What’s the frequency of training sessions during taper?

How much intensity is the right amount without turning up to the start line exhausted?

She gets really practical to help you implement a nice taper for your next race.

LINKS:

Connect with Elizabeth on Instagram

If you want to nerd out on the literature, here is a nice little paper;

Tapering for Competition: a review (2012)

Download the Dietitian Approved Race Day Pack List

Join the Triathlon Nutrition Academy dietitianapproved.com/academy

Triathlon Nutrition Calculator: Check how well you’re doing when it comes to your nutrition:

dietitianapproved.com/triathlonnutritioncalculator

Website: www.dietitianapproved.com

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: www.facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

See omnystudio.com/listener for privacy information.

Det här avsnittet är hämtat från ett öppet RSS-flöde och publiceras inte av Podme. Det kan innehålla reklam.

Avsnitt(250)

Pros Are Fuelling at 200g of Carbs an Hour. Should You?

Pros are fuelling at up to 200 grams of carbs an hour. Should you be chasing that number too? High carb fuelling is the hottest topic in endurance sport right now, and the numbers keep climbing. INEOS...

9 Juli 17min

How to Swim Faster Off Just Three Sessions a Week

Swimming more laps won't make you a faster triathlete. A three-time Olympian who used to swim 80 kilometres a week is here to tell you why. Brian Johns is a three-time Olympian, former short-course 40...

2 Juli 49min

Why Tracking Calories Is Making You Slower (Not Leaner)

Is your calorie tracking app actually working against you? You're logging everything, hitting your macros and training hard but your long sessions are falling apart, the scale won't budge and you're e...

25 Juni 19min

How to Fuel Your First Ironman and Actually Enjoy It with Lily Godding

What does it actually take to finish your first Ironman at 22 years old - and cross that finish line with a smile? Lily Godding is a TNA athlete, a rugby rep player and a chef who had never raced a tr...

18 Juni 34min

Five Habits of Triathletes Who Reach the Start Line Ready to Race

Are you actually going to hit the start line ready - or are you going to arrive having done all the training but undone the work in race week? Taryn is recording this one live from Cairns, where the T...

11 Juni 14min

Does Hydrogen Water Actually Work for Triathlon Recovery?

Hydrogen water is all over your feed right now. Tablets, bottles, little machines bubbling away on the kitchen bench, all promising less soreness, faster bounce-back and recovery at the cellular level...

4 Juni 19min

The 3 Recovery Nutrition Mistakes Triathletes Make (And How to Fix Them)

You’re doing the training. You’re showing up consistently. But if your legs constantly feel heavy, your energy crashes every afternoon and you can’t seem to bounce back between sessions, your recovery...

28 Maj 14min

Pressure Is Not the Enemy: The Mental Game of Triathlon with Dr Haley Perlus

Do race day nerves throw you completely off your game? Maybe you second-guess your pacing, panic when things don’t go to plan or let pressure spiral into poor decisions around fuelling and performance...

21 Maj 45min