How to Taper for an Ultramarathon

In this conversation, I discuss the concept of tapering in running, share my personal tapering strategies, and provide tips for preparing for a race or FKT (Fastest Known Time). I also emphasize the importance of having a crew plan, visualizing the race, and making decisions ahead of time.

I highlight the variability of tapering and encourage athletes to find what works best for them. I conclude by mentioning taper tantrums and the need to stay consistent with hydration and nutrition during the taper period.

Chapters

00:00 Introduction and Explanation of Tapering

02:28 Personal Tapering Strategies

06:11 The Importance of a Crew Plan

09:28 Visualization and Mental Preparation

13:38 Consistency in Hydration and Nutrition

24:22 Dealing with Taper Tantrums

takeaways

• Tapering involves reducing running volume and intensity in the weeks leading up to a race or FKT.
• Each athlete's tapering strategy may vary, and it's important to find what works best for you.
• Creating a crew plan and making decisions ahead of time can alleviate stress during the race.
• Visualization and mental preparation are key components of a successful taper.
• Staying consistent with hydration and nutrition during the taper period is crucial.
• Taper tantrums, feeling like you suck at running, are common during the taper period.

Sound Bites

• "Tapering basically means you built up all this running volume and you are just coasting into your race."
• "Once you know how your body likes to taper and show up on race day morning feeling good, stick with it. That is magic."
• "Psychologically, it is a lot of, so I'm a very visual learner. I think we've been through that on the podcast before. I can remember scenes and things in my head."

Keywords: tapering, running, race preparation, crew plan, visualization, decision-making, hydration, nutrition