How do I Taper for a Race?

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Summary

In this episode, Matthew Boyd discusses how to taper effectively for a race. Tapering involves reducing training volume and intensity in the lead up to a race to improve performance. The main benefits of tapering are allowing the body to fully recover from training and topping up glycogen stores.

Boyd provides guidelines for tapering based on the duration of the race, recommending a two-week taper for marathons or longer and a one-week taper for shorter races. He also advises on adjusting strength training during the taper period to avoid soreness.

Takeaways

• Tapering involves reducing training volume and intensity in the lead up to a race to improve performance.
• Tapering allows the body to fully recover from training and ensures glycogen stores are topped up.
• For marathons or longer races, a two-week taper is recommended, while shorter races require a one-week taper.
• Strength training during the taper period should be adjusted to avoid soreness.