Tapering: what it is and how to do it

The tapering (or set-up) is the progressive reduction of the training load before a major competition. The aim is to eliminate accumulated fatigue without losing the adaptations achieved (Mujika and Padilla, 2003). This article deals with the burden. The feeding of those weeks is in nutrition during tapering and logistics in the weeks before a great race.

Rapid response: In the tapering the volume is reduced above all and the intensity is maintained. A meta-analysis found that the most effective strategy was a taper of about 2 weeks, with a progressive reduction in volume of 41-60% and without changing the intensity or frequency of training (Bosquet et al., 2007).

What the evidence says

Variable	Recommendation	Source
Volume	Reduce by 41-60%, progressively	Bosquet et al., 2007
Intensity	Keep	Bosquet et al., 2007; Mujika y Padilla, 2003
Frequency	Keep or reduce little (not more than 20 %)	Mujika and Padilla, 2003
Duration	About 2 weeks; according to the review, between 4 and more than 28 days	Bosquet et al., 2007; Mujika y Padilla, 2003
Form	Progressive (non-linear) better than abrupt cutting	Mujika and Padilla, 2003

According to the review by Mujika and Padilla, with a taper the performance usually improves by around 3%, with a usual range of 0.5 to 6%.

How to do a step-by-step tapering

Decides the duration according to distance and previous load: shorter for short races or low-load seasons, longer for marathons or ultras after very hard blocks.
Reduces volume progressively: less in the first week and more in the last week.
Keep the intensity: keeps short sessions at race rate or something faster, with fewer repetitions.
Keep the frequency: keeps going out almost the same days, with shorter sessions.
Don't bring in anything new: No sneakers, no exercises, no extra sessions to "check" that you're fit.

Example: 2-week paper for a runner

	Week -2	Week -1 (race)
Volume	About two thirds of the usual	About half or less
Series	Same pace, less repetitions	A short session at race rate
Long throw	Shorter	There's no
Strength	Maintenance, low volume	Nothing or activation

It is an example within the range of evidence. Tie it to every athlete.

Tapering in your load graph

If you continue the load with CTL, ATL and TSB, in the taper fatigue (ATL) falls faster than the shape (CTL), and the balance (TSB) rises. We explained it in training load: CTL, ATL and TSB.

Usual errors

Also lower the intensity and arrive "off".
Make the taper too long after a smooth block.
Getting a tough last-minute session on nerves.
Scared to feel weird: some athletes notice heavy legs in the early days of the paper.

Plan your taper in TrainingForever

In TrainingForever the coach schedules the weeks of approach in the calendar and sees how the fatigue drops. Sessions are synchronized with Garmin Connect. With TrainingForever, your coach has all the features free up to 5 athletes; from there, 0.99 € per active athlete per month, with a maximum of 49 €/month. For the athlete it's always free.

What a Coach Says

«In the paper the head costs the most. The athlete feels that he loses shape and wants to put something else in; my job is not to do it." — Marc Bañuls, coach with more than 15 years of experience

Frequently Asked Questions

How long should the tapering last?

In the meta-analysis of Bosquet et al. (2007), the most effective duration was about 2 weeks. The review of Mujika and Padilla (2003) gives a range of 4 to more than 28 days according to the athlete and the previous load.