Taperitis – it may not be a medical term but sure as hell it should be. It’s a horrible condition, often contagious, common amongst superfit athletes preparing for a big race. The onset of symptoms can occur one to three weeks prior to race day, and include grouchiness, short-temper, self-doubt, snapping at loved ones, paranoia about food (eating too much / too little), obsessing about potential niggles / long-range weather forecasts / urgent last-minute kit purchases / online stalking the race history of fellow race entrants, and an inexplicable desire to cram in long runs before race day. Taperitis is real, it’s the Man Flu of racing!
Anyone who’s preparing properly for a race knows about the concept of tapering. Whether they actually taper is another story – there’re always a few who stubbornly refuse to, some who respect the science behind the taper and stick to the process religiously, and others who are freaked out by the very notion of tapering. As an ultra runner and a coach, I slot into the second category – I even look forward to tapering before my big races.
Why all the fuss?
Ok, so what’s The Big T, and why do some runners practically break into collywobbles at the very mention of the word, while others are excited to taper?
Tapering is the gradual reduction in mileage in the lead up to a race to prepare body and mind for peak performance on race day. The duration of the taper varies depending on the race distance, the level of athlete, his/her health and years of experience, and race goals. Some runners react well to longer tapers, others to shorter. The right taper gradually brings the athlete to the point of peaking. It’s a time for the body to consolidate all the training it has done over the months, and maximise it into performance.
How does it work?
Very basically put, training involves the gradual strengthening of the body to achieve fitness and endurance. It’s during rest – ie. sleep and non-running days – that the muscles repair and strengthen, improving performance. Your training is only as good as the rest and recovery you allow your body. The taper is a strategically planned phase at the end of a long training block, prior to a race.
But whoa! This rest I keep referring to doesn’t mean no running. Nor is it about simply running shorter and slower for the couple of weeks before race day. Far from it! Instead tapering involves a gradual reduction in training volume (duration / distance) in the lead-up to a race. Workout intensity however is generally maintained. Most tapers involve a build-up of 40-60% reduction in peak training volume over the two or even three weeks prior to the event, with the final week seeing low volume and little speedwork. The rule of thumb with tapering is the longer the race, the longer the taper. Roughly speaking, it’s 10 days for marathons, and up to 3 weeks for extra long ultras.
Less is more
Tapering is all about recovery. As race day approaches, many athletes worry they’ve not put in enough training. For many that may be so, but the fortnight before a race is not the time to cram! What’s done is done, and the same applies to what has been missed – it’s too late to make up for lost training. At this stage, any extra training cannot help, it can only hinder your performance. The classic final-week-panic of squeezing in one last long run, or not resisting the temptation to test your fitness by pushing the pace on a speed session is self-sabotage – you’ll pay dearly in the second half of your race.
Pre-race paranoia
“What if I lose fitness?” “Have I done enough?” “Maybe I’ll gain weight?” “What if my legs forget?”
Trust me, as a coach I’ve heard them all.
King of Comrades Bruce Fordyce said it best: “Better under-trained and slightly overweight, than overtrained and underweight.” Overcooked is never good – if you’re exhausted before you even start your race, how can you possibly expect your body to perform to its full potential?
Use the time wisely
The taper is your time to refresh physically and mentally after months of hard training. Instead of wasting energy stressing about possible race conditions, weather forecasts, your competitors and other aspects over which you have absolutely no control, rather focus on the things you can: make sure you have all the mandatory kit; find out as much as you can about the route profile; plan your drop bags, race nutrition and your race strategy (Plans A, B and C!)
Beware the snots
Effective tapering brings the athlete to the point of peaking. It’s when we’re equipped to perform at our best. Ironically it’s also when our immune resistance drops and we’re most at risk of catching a bug. Do your best to ensure the best nutrition leading up to race day, pack in as much sleep as you can, and avoid unnecessary stress wherever possible.
Final takeouts:
• Tapering is all about recovery
• Undercooked always beats overcooked
• Cramming doesn’t score success
• Rest is a 4-letter word, yes, but so is love… and so is race!
