Who This Is For

Sprint/Olympic racers and many 70.3 athletes. For full Ironman, extend taper windows but keep the same principles (bigger reductions earlier).

Core Taper Principles

• Cut volume ~30–50%, keep frequency similar.
• Keep short, sharp intensity (strides/short intervals) to maintain feel.
• Protect sleep and reduce life stress; recovery drives freshness.
• Practice race‑morning routines and fueling—no surprises.

10‑Day Schedule (Flex by Race Day)

• Days −10 to −8: Last solid sessions; include quality but reduce total reps/sets.
• Days −7 to −5: 30–40% less volume; 1–2 short interval touch points (bike/run).
• Days −4 to −3: Mostly easy; 1 short brick or brief opener set; finalize logistics.
• Day −2: 20–40' easy with a few 15–30s pickups; mobility and early bedtime.
• Day −1: 15–30' very easy (optional); prepare gear, feet up, carbs centered in meals.
• Race Day: Short warm‑up, a few strides; trust training and execute.

Nutrition & Sleep Priorities

• Keep protein consistent; bias carbs near sessions and race day.
• Hydrate with electrolytes; avoid trying new foods.
• Lock in 7–9h sleep where possible; bank sleep earlier in the week.
• Minimize alcohol; keep caffeine normal.

Common Taper Mistakes

• Cutting intensity entirely—legs feel flat on race day.
• Adding new workouts or chasing late fitness.
• Over‑carb‑loading far from race demands; stick to familiar meals.
• Letting logistics slide—last‑minute stress erodes freshness.

Race‑Week Logistics

• Check course, start time, and cutoffs; confirm travel and check‑in windows.
• Lay out gear by discipline; pack spares and nutrition.
• Review pacing/HR/power caps and fueling plan.
• Plan arrival/warm‑up timing; know transition flow.
• Have a simple race‑morning checklist.

Related reading

• Zone 2 vs Intervals for Triathletes in 2025
• Time‑Crunched Triathlete: 6‑Hour/Week Plan