119. How to taper properly

What is a taper and why is it used?

The types of taper - linear, step, exponential: fast and slow decay.

How long should it last?

How should volume, frequency and intensity be manipulated to reduce fatigue and improve performance?

Physiological changes that occur as a result of a taper?

The potential negatives associated with a taper?

Recommendations and an example of how your taper could look.

Resources:

Tapering Strategies for Elite Endurance Running Performance

Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis

The Effects of Tapering on Performance in Elite Endurance Runners: A Systematic Review

Tapering for triathlon competition