s2/e28: The Taper with Coach Elisabeth

Tapering Basics

Tapering is a crucial phase in any race-specific training cycle, allowing runners to reduce their training load before race day. Elisabeth Scott explains that tapering helps alleviate the cumulative fatigue built up during intense training, enabling athletes to perform at their peak 1. This phase involves running less to let the body recover and consolidate the benefits of previous training. Scott emphasizes the importance of not deviating from the tapering plan, despite the psychological discomfort it may cause, known as "taper crazies":

It's very normal to feel this way during your taper. This specific phenomenon is where most people then deviate from the path.

--- Elisabeth Scott

Understanding the taper's purpose is key to achieving optimal performance on race day 2.

   

Physiological Benefits

The physiological benefits of tapering are significant, offering improvements in various performance metrics. Elisabeth Scott highlights that tapering can lead to up to a 20% increase in power and strength, and a 9% improvement in VO2 max 3. Additionally, it enhances running economy and increases red blood cell volume, crucial for endurance athletes. Tapering also reduces stress markers and balances hormones, contributing to better recovery and readiness for race day. Scott notes that tapering is essential for both long-distance and shorter races, with the taper duration varying based on the length of the training cycle:

We know that tapering improves performance. Of course, in-season athletes, if you're running cross country or track, you're probably going to be doing mini tapers.

--- Elisabeth Scott

These physiological changes underscore the importance of tapering in achieving peak performance 4.