Tapering Tips for Endurance Athletes: Science and Strategies

The Athlete's Compass

Summary

In this episode of the Athletes Compass podcast, hosts Paul Warloski, Paul Laursen, and Marjaana Rakai get into the crucial topic of tapering for endurance events. They explore the science behind tapering, discussing its impact on performance and the physiological changes it induces. The hosts emphasize the importance of individualizing tapering strategies to suit each athlete’s unique needs and training history. They also touch on the role of nutrition, hydration, and mental preparation during the tapering phase, providing practical tips to help athletes optimize their race day readiness.

Key Episode Takeaways

• Tapering reduces training volume to lower physiological and psychological stress before an event.
• The ideal tapering period ranges from 14 to 21 days, with adjustments based on individual needs.
• Maintaining training frequency and intensity while reducing volume is crucial for effective tapering.
• Tapering helps enhance muscle glycogen levels, reduce heart rate, and improve efficiency.
• Individual preferences and training history play significant roles in determining the best tapering strategy.
• Nutrition and hydration should be adjusted to match reduced training volumes during the taper period.
• Mindfulness practices like meditation and walking can help manage anxiety and improve focus during tapering.

• Waking Up - A New Operating System for Your Mind
• The Unexpected Strength Training Your Endurance Athletes Need - With Erin Carson & Paul Laursen - HiitScience
• Scientific Bases for Precompetition Tapering Strategies, INIGO MUJIKA and SABINO PADILLA
• Paul Warloski - Endurance, Strength Training, Yoga
• Marjaana Rakai - Tired Mom Runs - Where fitness meets motherhood.