Tapering is a technique used to reduce the volume of training in the weeks leading up to the race to allow the body to fully recover from the hard training of the cycle and prepare for peak performance on race day. Tapering reduces volume through distance, intensity, and frequency, allowing the body to use the energy stored from prior training while rebuilding muscle fibers broken down for adaptation. It is a vital aspect of race preparation as it ensures the athlete is in the best possible physical condition on race day. 

Your body may feel off: Easy runs might feel extra hard. Fatigue may feel deep set in the muscles. You may develop a sniffle or feel sick. If there was a time to skip a run, this might be the week to take a day off. 

Your emotional state may be affected: Being more irritable is common. Your physical condition of taper is often profoundly affected by current personal and situational factors. Be aware of the doubts, anxieties, and feelings that creep up. Identify them as fleeting feelings and establish the truth of who you are. 

Your hunger and cravings may be affected: It’s common to lose some of your appetite or also overeat in attempts to load up on energy sources for the race. As your body repairs, you may crave more sweet, starchy, or salty foods. 

You may feel a pressure to perform a certain way: All of those miles, days, and dedication is leading up to a specific moment, race day. As it gets closer, thoughts of doubt may creep up, whether you can finish, hit the particular paces, or if you trained enough. Resist the urge to cram in extra training here. 

1. Reduce mileage: Gradually decrease your weekly mileage during the taper period, allowing your body to recover and recharge for the day. 

2. Maintain the quality of your run: Incorporate race-specific workouts such as brief tempo intervals to fine-tune speed and pacing. Keep your runs all in zone 2 at a base or easy base when not in pacing practice. Continue to engage in regular workouts, with reduced volume, to maintain fitness without overloading your body. 

3. Prioritize rest: Aim for consistent and adequate sleep to support optimal recovery to recharge your energy stores. Honor your rest days, sticking to light movement, low-intensity cross-training, walking & stretching.

4. Refine nutrition: Pay attention to what is fueling your body, focusing on quality carbohydrates, lean proteins, and healthy fats to support muscle recovery and stocked energy sources for race day. 

5. Hydration: Staying adequately hydrated during the race begins before the start line. Consistently drink ample water leading up to the race day, add electrolytes as needed, and hydrate before you arrive at the race. 

6. Mental preparation: Use the taper period to prepare and visualize your race mentally. Visualize how it will be to line up, how your stride will feel during the race, and how you want to feel as you cross the finish line. 

7. Race strategy: Refine your race day strategy, planning how you want to handle your pacing based on your training and the course. Determine your desired pace, plan for fueling and hydration during the race, and the logistics surrounding the race. 

Tapering is the fine line between maintaining fitness and allowing your body to recover fully. Listen to your body, trust your training, and approach the day feeling fresh and ready to finish knowing you tried your best.