How to Taper Properly Before a Marathon, Ironman, or Ultra

You’ve been training hard, focusing on nutrition, and pushing your limits for weeks or months. With race day nearing, there’s one last step that’s just as important as all your training: tapering. This phase involves reducing your training volume in the final weeks to prepare your body for peak performance. 

Tapering helps your body recover from intense training, rebuilds glycogen stores, and repairs muscles. It ensures you feel fresh, energized, and ready to perform on race day. This guide will show you how to taper effectively and includes tips on nutrition, mental preparation, and common mistakes to avoid.

Tapering Explained

Tapering is the process of gradually reducing training volume before a race to allow your body to recover fully while maintaining fitness.

Physiological Adaptations During Tapering

1. Muscle Repair and Recovery: After weeks of intense workouts, your muscles need time to repair microtears and rebuild.
2. Replenishing Glycogen Stores: Your body restocks glycogen reserves, which are the primary energy source during endurance events.
3. Balancing Hormones: Intense training can elevate cortisol (stress hormone) levels. Tapering helps restore a healthy hormonal balance.
4. Boosting Immune Function: Overtraining can weaken the immune system. A taper gives your body time to strengthen its defenses.

The result? Your body feels fresher, stronger, and ready to perform at its best.

Tapering Strategies for a Marathon

The standard taper period for marathons spans about two to three weeks.

Key Guidelines:

1. Reduce Weekly Mileage:
2. • Week 1 (3 weeks before): Reduce mileage to 70% of your peak training week.
   • Week 2 (2 weeks before): Drop mileage to 50%.
   • Week 3 (race week): Run about 20–30% of your peak mileage.
2. Maintain Intensity:
3. • Keep some moderately intense workouts, like tempo runs or intervals, but shorten their duration.
3. Prioritize Rest Days:
4. • Start scheduling more rest days to allow your muscles to recover fully.
4. Avoid Overthinking:
5. • Fight the urge to “cram” last-minute training. Trust the process.

Tapering Strategies for Ironman

An Ironman involves swimming, cycling, and running, so balancing these disciplines during tapering is crucial. Ideally, tapering for an Ironman begins three weeks before race day.

Key Guidelines:

1. Week 1 (3 weeks out):
2. • Reduce training volume by 20–30%, focusing on shorter sessions at race intensity.
2. Week 2 (2 weeks out):
3. • Decrease volume to about 50%. For swim sessions, drop total yardage but keep a few moderate-to-hard efforts.
3. Race Week:
4. • Reduce volume to 20–25%, keeping sessions brief but race-specific. Include light swims, short bike rides, and a couple of easy runs.
4. Simulate Transitions:
5. • Practice swim-to-bike and bike-to-run transitions early in the taper to stay sharp.

Tapering Strategies for Ultra

Due to the grueling nature of ultra-distances, tapering for ultras often begins earlier than for marathons or triathlons. A typical taper lasts three to four weeks.

Key Guidelines:

1. Gradual Reduction:
2. • Week 1 (4 weeks out): Decrease mileage by 20%. Focus on strategic long runs, but keep them shorter than peak weeks.
   • Week 2 (3 weeks out): Reduce mileage by 40%. Prioritize recovery.
   • Week 3 (2 weeks out): Cut mileage by 70%. Stick to easy runs.
2. Race-Specific Training:
3. • Include short trail runs or hill workouts similar to your ultra course, ensuring these are low-key.
3. Week of the Race:
4. • Limit activity to 20% of peak mileage, focusing on rest.
4. Revisit Gear:
5. • Use this time to ensure all your race-day essentials (shoes, hydration packs, etc.) are dialed in.

Nutrition During Your Taper

Nutrition plays a vital role in ensuring a successful taper period.

Carbohydrate Loading

• Begin gradually increasing your carbohydrate intake 2–3 days before the race. Aim for 8–10 grams of carbs per kilogram of body weight.

Hydration

• Maintain consistent hydration. Avoid overhydrating to prevent diluting electrolytes.

Protein and Fat

• Keep protein intake stable to support muscle repair. Add healthy fats for sustained energy.

Avoid New Foods

• Stick to what you know works for your digestive system. Race week is no time to experiment with meals.

Mistakes to Avoid While Tapering

1. Skipping Taper:
2. • Some athletes worry tapering will make them lose fitness. This is a myth. Rest boosts performance.
2. Overtraining:
3. • Resist the urge to squeeze in extra miles or workouts. It does more harm than good.
3. Trying New Gear:
4. • Wear gear you’ve trained in extensively to avoid surprises.
4. Ignoring Sleep:
5. • Tapering is the time to prioritize sleep. It’s your ultimate recovery tool.

Staying Mentally Focused During the Taper

Tapering can be mentally challenging. Reduced training and pre-race nerves may lead to restlessness.

Mental Strategies:

1. Visualize Success:
2. • Picture yourself crossing the finish line strong and confident.
2. Stick to a Routine:
3. • Keep a daily schedule to stay focused and grounded.
3. Practice Relaxation Techniques:
4. • Meditation and deep breathing can help calm pre-race jitters.
4. Trust the Process:
5. • Remember why you trained and believe in the value of tapering.

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The finish line awaits—will you cross it?

Fine-Tune Your Taper

Tapering is both an art and a science. These guidelines offer a great starting point, but every athlete is different. Test what works for you and make adjustments based on how you feel during race week.

Tapering isn’t just about physical recovery. It’s also a time to mentally prepare for the challenges ahead. Whether it’s a marathon, Ironman, or ultra, a good taper can help you perform at your best.