Taper: sharpening up for race day
In the ~2 weeks before your main race, cut volume (40–60 %) but keep the intensity and frequency of your sessions.
What the science says
A meta-analysis of tapering studies found that the biggest performance gain comes from about 2 weeks of progressive reduction, cutting 41–60 % of volume, without reducing intensity or the number of sessions.
Cutting intensity makes you lose your "edge"; cutting frequency too much leaves you feeling heavy and out of rhythm.
In practice
Keep a few short efforts at race intensity (for example, 3–5 efforts of a few minutes) and cut the total duration of your sessions.
For secondary races, a mini-taper of 3 to 5 days is enough.
Don't try anything new at this stage: kit, food and pacing should be what you've already trained with.
Sources
- Bosquet L, Montpetit J, Arvisais D, Mujika I. Effects of tapering on performance: a meta-analysis. Medicine & Science in Sports & Exercise. 2007;39(8):1358–1365.
- Mujika I, Padilla S. Scientific bases for precompetition tapering strategies. Medicine & Science in Sports & Exercise. 2003;35(7):1182–1187.
General information for amateur athletes; not a substitute for medical advice or a coach.
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