Taper

A taper is a progressive reduction in training load over a set period to reduce physical and mental stress and improve competition-day performance.^{1USA Triathlon, Complete Triathlon Guide, p. 141.} It resembles a deload, but the purpose differs: a deload clears fatigue so training can continue; a taper times peak condition for competition.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 140.}

The challenge is reducing fatigue without losing fitness.^{3USA Triathlon, Complete Triathlon Guide, p. 142.} Successful tapering is associated with competition performance gains of about 3%, usually within 0.5% to 6%.^{4USA Triathlon, Complete Triathlon Guide, p. 153.}

In practice

• Reduce training volume substantially: a meta-analysis found the biggest gains with a 41% to 60% reduction, achieved by shortening sessions rather than dropping them.^{3USA Triathlon, Complete Triathlon Guide, p. 142.}
• In endurance research, 8 to 14 days appears to allow fatigue to clear before detraining sets in, though 1-, 3- and 4-week tapers can also improve performance.^{3USA Triathlon, Complete Triathlon Guide, p. 142.},^{5USA Triathlon, Complete Triathlon Guide, p. 144.} Helms suggests starting roughly 1 to 4 weeks before competition, with longer tapers after longer, harder overload.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 140.}
• Reduce load progressively: gradual tapers produced bigger improvements than a sudden reduction held at the same level.^{3USA Triathlon, Complete Triathlon Guide, p. 142.}
• A light primer session 1 to 2 days before competition may help, such as working up to a single at RPE 4 to 5 on the main lifts.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 140.}

Should intensity drop during a taper?

Endurance research favors maintaining intensity: performance improves when it holds and stalls or falls when it drops.^{3USA Triathlon, Complete Triathlon Guide, p. 142.} Helms allows a reduction of no more than 10%.^{2Helms et al., The Muscle & Strength Pyramid: Training, 2nd ed., p. 140.} Rippetoe has advanced lifters cut both volume and intensity over the last 2 to 4 weeks, with only a few near-maximal attempts and the last heavy workout 5 to 7 days before competition.^{6Rippetoe et al., Practical Programming for Strength Training, 3rd ed., p. 295.} The NSCA’s textbook defines tapering as reducing duration and intensity, yet its taper models keep intensity and frequency steady.^{7Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 587.}