Tapering and Resting for Peak Performance

Tapering and Resting for Your Key Event

Whether you’re preparing for a major swim meet, surf lifesaving championship, triathlon, or open water race, the final few weeks before competition are crucial. How you manage this period can make the difference between being simply fit and being truly race-ready.

This phase is called the taper - a planned reduction in training load designed to help your body recover, adapt, and sharpen for peak performance.

What is Tapering?

Tapering means gradually reducing your training volume over two to three weeks leading into your key event. The aim isn’t to stop training, but to fine-tune it. Keep the intensity high in key sessions, but reduce the total workload so your body can freshen up while maintaining feel and fitness.

A general taper plan:

• 2–3 weeks out: Drop total training load by 20–30%. Keep key efforts but shorten sessions. Focus on rhythm, technique, and efficiency.
• 1–2 weeks out: Cut to 50–60% of normal volume. Keep speed work sharp but allow longer recovery between sessions.
• Final week: Short, race-specific efforts. Practise starts, turns, or transitions. Aim to feel fast, smooth, and relaxed.

Sharpening Skills and Technique

With less training volume, you can spend more time on technical details - these small refinements often make the biggest difference on race day.

• Swimmers: Focus on streamline, breathing, and body position.
• Surf athletes: Work on board or ski handling, starts, and transitions.
• Triathletes: Dial in pacing, nutrition, and gear changes.
• Open water swimmers: Practise sighting, drafting, and navigation. Test your race suit and feeding setup in open conditions.

Prioritising Recovery

Recovery is as important as training. Prioritise quality sleep, good nutrition, and hydration. Use active recovery- stretching, mobility, or light movement - to stay loose and chill. Mentally, stay relaxed, trust your preparation, and visualise success. The use of ice baths, saunas and massages can be very effective throughout a taper. If there a specific activities that make you happy, do these 😊

What to Expect

Feeling flat, restless, or tired during taper is normal. Your body is adapting to the lighter load. Don’t be tempted to push harder or add extra sessions. Trust the plan - you’ll feel your best when it counts.

The Final Edge: Feel Good, Race Fast

Tapering isn’t just about rest - it’s about confidence. The right gear can give you that extra edge.

A well-fitted, water-repellent race suit reduces drag and helps you feel sleek and supported in the water. Pair it with comfortable, leak-free goggles and a secure cap that won’t shift mid-race. Confidence comes from knowing your gear performs as well as you do.

At ENGINE Swim, our performance suits are built for athletes who demand quality, speed, and comfort. Feel confident, race ready, and focused when it matters most.

Champions choose ENGINE.