Tapering is the systematic reduction of training volume (while largely maintaining intensity) in the days to weeks before a major competition. The goal is to dissipate accumulated fatigue while preserving fitness, arriving at the start line fresh and at peak performance. Research shows optimal tapers reduce volume by 40-60% over 1-3 weeks while maintaining intensity and frequency. Endurance athletes typically taper for 1-3 weeks before a marathon or Ironman; strength athletes taper 3-10 days before competition. Too much taper causes detraining; too little leaves residual fatigue.
Key points
- Reduce volume, maintain intensity, before competition
- Optimal: 40-60% volume reduction over 1-3 weeks
- Dissipates fatigue while preserving fitness
- Endurance: 1-3 weeks; strength: 3-10 days
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