Tapering is a critical part of any endurance race preparation, and for ultra marathons, it becomes even more essential. As you gear up for race day, the tapering phase helps you recover, rebuild strength, and enter the race fresh and fully prepared. here I'll explore the intricacies of tapering, how to do it right, and why it’s crucial for ultra-marathon success.
What is Tapering?
Tapering refers to the deliberate reduction of your training volume and intensity in the final weeks leading up to your race. The purpose is to allow your body to recover from the accumulated fatigue while maintaining fitness levels. For ultra marathons, where training often involves long hours and heavy mileage, tapering is necessary to restore both your physical and mental energy.
Why is Tapering Important for Ultra Marathons?
An ultra-marathon is an extreme test of endurance, with distances ranging from 50K to 100 miles (or even more). These races push your body to its limits, so showing up at the starting line fatigued can lead to disaster. The high mileage of ultra training leaves runners in a state of chronic fatigue; tapering helps reverse that, allowing your muscles to repair, glycogen stores to replenish, and your nervous system to reset.
Here’s why tapering is critical:
Improves Performance: Studies show that proper tapering can lead to a 3-5% improvement in performance. It helps runners conserve energy for race day.
Prevents Injury: As training decreases, the risk of overuse injuries is reduced. Tapering ensures that you don’t push yourself too hard in the final weeks, when injuries are most likely to occur.
Mental Reset: Ultra marathons are just as much a mental battle as they are a physical one. Tapering gives you a chance to mentally prepare and build confidence.
When to Start Tapering
For ultra marathons, the tapering period generally lasts between two to three weeks before race day. The exact duration depends on your race distance, training intensity, and individual needs. A shorter race like a 50K might require a two-week taper, while a longer event like a 100-mile ultra could benefit from a full three-week taper.
Week-by-Week Breakdown:
Three Weeks Before Race Day: This week will see a reduction in both the distance and intensity of your training. Aim to decrease your weekly mileage by about 20-25% compared to your peak training week. You can still incorporate a long run, but it should be significantly shorter than your usual long run — around 60-70% of the distance.
Focus: Lower overall mileage, reduce your long-run distance.
Example: If your peak week was 80 miles, this week should be around 60-65 miles.
Two Weeks Before Race Day: During the second week, the taper becomes more noticeable. Reduce your weekly mileage by another 20-30%, which means running approximately 50% of your peak week mileage. Your long run should be modest, around 40-50% of your peak long-run distance. Keep some intensity in your workouts but limit the volume — short bursts of speedwork or tempo runs are great for staying sharp.
Focus: Decrease distance further while maintaining some intensity.
Example: If your peak was 80 miles, this week should be around 40-45 miles.
One Week Before Race Day: In the final week, you should be at about 30-40% of your peak training volume. All your runs should feel easy, and you should be focusing on recovery, light movement, and mental preparation. Any fast running or long workouts should be avoided at this stage, as the goal is to arrive at the starting line well-rested and energised.
Focus: Rest, recovery, and mental preparation.
Example: If your peak was 80 miles, this week should be around 25-30 miles.
Key Principles for a Successful Taper
Keep Some Intensity: Don’t eliminate speedwork entirely. Short, sharp efforts like strides or brief intervals will help keep your muscles responsive without adding fatigue.
Prioritise Sleep: Use the tapering period to improve your sleep quality. This is when your body does the bulk of its recovery, so focus on getting 7-9 hours per night, especially in the final week before the race.
Dial in Nutrition: During the taper, you’ll need to adjust your caloric intake slightly since you’re burning fewer calories. Focus on nutrient-dense foods that promote recovery, and as race day approaches, begin to increase your carbohydrate intake to ensure your glycogen stores are full.
Active Recovery: Don’t spend your taper sitting still. Engage in active recovery activities like yoga, swimming, or light cross-training to keep your body moving and prevent stiffness.
Mental Training: Use the downtime to mentally prepare for race day. Visualisation exercises, goal setting, and meditation can help you stay focused and calm before the big day.
Common Tapering Mistakes
Even experienced ultra-marathoners can struggle with tapering. Here are a few common mistakes to avoid:
Doing Too Much: Some runners fear losing fitness and end up running too much during the taper. Trust the process and allow your body to recover.
Too Little Intensity: Reducing mileage is key, but dropping intensity completely can make you feel sluggish. Keep some fast efforts in your plan, but reduce the volume.
Neglecting Rest and Nutrition: Recovery is more than just reducing mileage — you need to prioritise sleep, nutrition, and hydration during the taper.
Trust the Taper
Tapering can feel counterintuitive, especially after months of intense training. Many runners worry that they’ll lose fitness or momentum, but it’s important to trust the taper. Done correctly, you’ll arrive at the starting line feeling fresh, strong, and ready to tackle the miles ahead.
By following a well-planned taper, you give your body the chance to fully absorb the hard work you’ve put in. This crucial phase is the final step before achieving your ultra marathon goals — a time to let your body recover, reset, and unleash its full potential on race day.
In the ultra marathon world, where every ounce of energy counts, tapering can be the difference between simply finishing and crushing your race. Start planning your taper now, and when race day arrives, you’ll be rested, ready, and excited to take on the challenge.
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