Don’t Forget Your Gels

The Taper: How to Taper for Race Day Success

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The taper is key to maximising your race day performance. Learn how to reduce training, boost energy reserves, and nail your marathon or half marathon taper. Avoid common mistakes and set yourself up for a strong, successful race.

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PODCAST NOTES

Keywords

Taper, marathon training, running, glycogen reserves, race day preparation, injury prevention, logistics, fundraising, tapering strategies, running events

Summary
 
In this podcast episode, Tim discusses the critical taper period in marathon training, emphasising its importance for race day success. He explains how to effectively manage the taper, including reducing mileage, focusing on glycogen reserves, and preparing logistics for race day. Tim also addresses common mistakes runners make regarding tapering and the significance of this phase for all race distances.
 
Takeaways
  • The taper is a crucial part of the training plan before a race.
  • During the taper, runners should focus on conserving energy and building glycogen reserves.
  • It's common to feel the urge to keep running during the taper, but it's essential to slow down.
  • The taper period varies in length depending on the race distance: three weeks for marathons, two weeks for half marathons, and one week for 10Ks.
  • Logistics and fundraising should be prioritised during the taper period.
  • Ignoring the taper can lead to poor race performance and increased risk of injury.
  • Runners should not stress about losing fitness during the taper; they will maintain their conditioning.
  • Cross-training can be beneficial during the taper to keep fitness levels up without risking injury.
  • The taper is an opportunity to reflect on training and prepare mentally for race day.
  • Proper tapering can significantly enhance race day performance and overall experience.
    •  
    Titles
    • Mastering the Taper: Key to Race Day Success
    • The Art of Tapering: Preparing for Your Best Race
      • Sound Bites
      • "You just want to keep running, but you can't."
      • "It's a strange time, but it's also quite a refreshing time."
      • "If you don't get that taper right, you could have taper blues."
        • Chapters
         
        00:00 Understanding the Taper Period
        06:05 Preparing for Race Day Logistics
        10:27 The Risks of Ignoring the Taper
        17:15 The Importance of Tapering for All Distances
        ...more
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        Don’t Forget Your GelsBy The Sapphire Running Zone