With the Ultra Trail Hungary on the horizon — a 111km journey through the picturesque Pillis hills bordering Budapest — a familiar blend of excitement and apprehension sets in. As I ready myself for this trail race, my mind swirls with questions that accompany every runner’s journey: How should I approach the tapering phase? Which workouts will best serve my preparation? And what’s that weird new injury that I’m feeling?
Navigating these uncertainties is an important part of the pre-race ritual, casting a spotlight on the tapering process — a pivotal phase often highly debated and speculated about among runners and coaches of all levels, from seasoned elites to eager novices. In this blog post, I hope to demystify the art of tapering, drawing upon personal experiences and learnings accumulated over years of traversing the rugged terrain of racing.
Deciphering the Tapering Process:
Arthur Lydiard’s timeless wisdom, “You cannot train hard and race well at the same time,” succinctly captures the essence of the tapering phase. It signifies the culmination of intensive training, marking a shift from physical exertion to great recuperation. The primary objective is to arrive at the starting line both physically and mentally rejuvenated — replenished glycogen stores, revitalised muscles, and full of confidence. The taper facilitates the body’s repair of accumulated fatigue, ensuring peak performance on race day.
Formulating a Tapering Strategy:
The taper is not synonymous with complete rest but rather entails a strategic reduction in training intensity and volume. While the optimal duration of the taper may vary—ranging from 4 days to 4 weeks—its fundamental principle remains consistent: striking a delicate balance between rest and maintenance. Each day of the taper is meticulously crafted, encompassing a blend of light running, faster sessions, and generous intervals of rest and recovery.
7-10 Days Out: Prep for the Big Day!
Description: Your last long run on the very terrain you’ll conquer on race day, focusing solely on nurturing that aerobic system. It’s not just a run—it’s a dress rehearsal for the main event, so use this time to do a final check on gear, fuelling, and anything else.
Ever taken a look at the Strava feeds of elite runners gearing up for half marathons, marathons, or ultramarathons? You’ll see a common trend: a final long run lasting anywhere from 90 minutes to 3 hours (sometimes even longer for the ultra runners!) in the 7-10 days leading up to race day. Surprisingly, this isn’t always the typical advice you’ll stumble upon when researching tapering techniques. But from my coaching experience and personal training regimen, I’ve found that maintaining some level of running effort during this taper period can yield more consistent results come race day. It’s all about striking that balance—keeping your running fitness alive while safeguarding against muscle strain, especially avoiding those tricky eccentric contractions.
6 Days From Race Day: Relax and Recharge!
Description: It’s time to hit the reset button and give those hardworking muscles a well-deserved break. Embrace the art of chilling out with a rest day, sprinkled with gentle activities like yoga, stretching, or light aerobic cross-training. Keep it low-key, folks!
So you’ve conquered your last long run, and now it’s all about basking in the glow of recovery and fine-tuning those racing instincts. Some runners might opt for total rest post-long run, while others prefer easy cross-training sessions to keep the momentum flowing. Tapering isn’t just about winding down—it’s about nurturing those muscles back to full strength, ensuring they’re primed and ready for race day glory. So kick back, relax, and let those muscles recover!
5 Days Out From Race Day: Race-Ready Refinement
Description: It’s time to hone in on your race-specific skills with the ultimate tune-up session of race week. Enter the world of sharpening, where every stride counts towards perfecting your performance. Think 100/100s, 50/50s, or even some Tread-Hill repeats — it’s all about pushing yourself just enough to feel the burn, but not enough to break down your muscles. As soon as you sense the pace dropping off, it’s time to call it a day!
Navigating the fine line between pushing too hard and not pushing enough can be a challenge. Some coaches advocate for maintaining intensity, while others opt for a more laid-back approach. In my book, balance is key. While you won’t be gaining any new fitness miracles in race week, there’s a real risk of losing some if you slack off completely. That’s why I recommend keeping this session within the Aerobic Threshold— think top end of zone 2, lower end of zone 3 in the 5-zone model. Aim for a sweet spot of 30 minutes to 45 minutes, and you’ll be primed and ready to tackle race day like a champ!
4 Days Out From Race Day: Easy Fartleks
Description: Step into the world of easy fartleks, where running becomes a joyful dance of varying speeds and sensations. Picture yourself striding effortlessly over race-specific terrain, transitioning between bursts of speed and moments of gentle recovery. It’s a mix of fast and slow, designed to keep your body guessing and your mind engaged.
Consider this session as a mini-vacation for your legs, with a sprinkle of playful strides to keep things interesting. It’s not about pushing yourself to the limit but rather about embracing the fluidity of movement and tapping into your intuitive running instincts. By the end of this run, you should feel not drained but revitalised — a spring in your step, a sparkle in your eye, and a sense of anticipation for the adventures that await on race day!
3 Days Out From Race Day: Tempo Tease
Description: Step up the tempo and let your legs run to a faster beat, but with a gentle touch. Picture yourself gliding effortlessly over the pavement, tapping into a faster race pace (5k to 10k effort for 1.5km) without pushing yourself to the limit. It’s a taste of speed, designed to keep your muscles engaged and your mind focused as you approach the big day.
During the taper phase, it’s common to experience what some call “taper tantrums”—those nagging doubts and worries that creep into your mind as race day draws near. But fear not! By incorporating a touch of tempo into your run, you’ll not only appease those anxious thoughts but also invigorate your body with a sense of purpose and readiness.
Embrace this opportunity to indulge in a faster-paced run, by adding a brisk 1.5km effort within a longer 8km to 15km run. This strategic blend of speed and distance will keep your legs primed and your spirits high, ensuring you stay on track to conquer the challenges that lie ahead.
2 Days Out From Race Day: Rest
Description: Embrace the tranquility of complete rest, allowing your body and mind to calm before the race day storm. Keep your movements gentle, your stress levels low, and your spirits high as you prepare for the epic journey ahead. Alternatively, you can indulge yourself in an easy jog, no longer than 60 minutes, to keep your muscles engaged if you feel the need.
This day of pure rest serves as the ultimate insurance policy for race day success. During this time, your body replenishes its glycogen stores without the need for drastic dietary changes. Maintaining your usual eating habits ensures stability and consistency in your energy levels, setting the stage for peak performance.
For some athletes, this rest day is a vital component of their pre-race routine, providing essential physical and psychological readiness. However, others may find solace in a gentle jog, using the opportunity to ease any lingering nerves and keep their bodies primed for action. Ultimately, prioritise whatever approach aligns best with your needs and preferences, but always lean towards the restful side for optimal readiness.
One Day Out From Race Day: Pre-Race Prep
Description: Engage in a relaxed jog lasting 30 to 45 minutes, that includes a few gentle strides to awaken your muscles and fine-tune your run. While some athletes may opt for complete rest on this day, others find that a short run helps maintain their routine and aids in glycogen synthesis. Strike a balance between rest and activity based on your individual needs and preferences.
Taking to the road or trails for a brief 30 to 45-minute jog serves as a gentle reminder of your training days, instilling confidence and familiarity before the big race.
As you near the end of your run, incorporate 6 sets of 15-second hill strides, simulating the effort level of a 5k race. These short bursts of intensity will activate and prime your muscles for the challenges that lie ahead on race day. Alternatively, if you prefer a more restful approach, a brief 10 to 15-minute effort can suffice, allowing you to conserve energy and maintain freshness for the main event.
Here’s my tapering strategy leading up to the Ultra Trail Hungary race:
After completing the challenging UltraBalaton 5 person relay, an ultramarathon relay event just two weeks prior to the Ultra Trail Hungary 111km, where I covered 50km split across 5 runs within 15 hours, I seamlessly transitioned into my tapering phase. The intense pace of the relay served as the initiation of my taper, allowing me to gradually ease into a much-needed recovery period. To round off my training regimen, I embarked on a final long run, covering a distance of 31km at a leisurely pace on Saturday, effectively concluding a rigorous 120km, 12-hour training week before officially commencing my race taper.
- Sunday: A complete rest day, complemented by a leisurely walk with our furry companion Pacsi.
- Monday: Opt out of the morning run; Do a Tread-Hill sharpeners workout on the treadmill, featuring a 16% incline and alternating intervals of 1 minute at 10km/hr and 1 minute at 5km/hr. Followed by a light gym session focusing on mobility.
- Tuesday: Incorporate easy fartleks on Gellert Hill, spanning 7-10km within 40 minutes to an hour, followed by a light upper body strength session later in the day.
- Wednesday: Do an uptempo run, interspersed with intervals at 5-10k pace, amidst the evening run with the Running Latte Club.
- Thursday: Devoted to complete rest, emphasising an easy dog walk and recovery aided by a massage gun.
- Friday: Do an easy jog lasting an hour, maintaining a relaxed pace to sustain momentum, with added strides for a touch of acceleration.
- Saturday: Designated as a rest day, with a focus on minimal activity to conserve energy for the impending 111km journey commencing at midnight. Striving to keep my step count below 5000, ensuring ample readiness for the challenge ahead.
Taper Tantrums: When your mind and body don’t know what to do
In the delicate dance of the taper leading up to a race, runners often find themselves navigating the turbulent waters of what’s affectionately dubbed “Taper Tantrum.” This term encapsulates the countless mental and physical hurdles that tend to surface in the final stretch before the big event. It’s a time when even the most seasoned athletes may encounter a few mysterious injuries, unexplained ailments, or sudden waves of self-doubt, propelling them into a whirlwind of uncertainty.
Yet, amidst this whirlwind of emotions, it’s essential to recognise that such challenges are not uncommon; they’re an inherent part of the journey for runners at every level. Whether you’re a novice or a seasoned pro, the nerves and uncertainties that arise during the tapering phase are entirely normal—a rite of passage, if you will, as one treads the fine line between anticipation and trepidation.
Taper tantrums encompass a spectrum of experiences, from mood swings and heightened anxiety to physical discomfort and restless anticipation. As the body adapts to reduced training intensity, the mind grapples with the impending arrival of race day, weaving a complex tapestry of stress and “what ifs.” This phase coincides with a temporary dip in the immune system, leaving runners more vulnerable to illness—a precarious balancing act in the days leading up to the race.
However, amidst the chaos, there shines a glimmer of hope: the power of mental preparedness. By acknowledging and rationalising fears, embracing mindfulness practices, and cherishing moments of rest, runners can navigate the choppy waters of taper tamtrums with greater resilience. Through meditation, progressive relaxation techniques, and other coping strategies, they can alleviate tension, calm frazzled nerves, and cultivate a sense of tranquility amidst the storm.
As I continue my taper in anticipation of the impending race, I take comfort in the knowledge that these trials are not insurmountable. Armed with a repertoire of coping mechanisms and a steadfast determination, I embrace this period of introspection and preparation, confident in my ability to weather the storm and emerge stronger on the other side.
Closing Thoughts:
As I approach the end of my taper, I’m struck by the intricate balance between rest and readiness. Armed with a personalised tapering plan and unwavering resolve, I stand ready to take on the Ultra Trail Hungary with resolute confidence and hardened determination. Embracing the taper as an integral part of the racing experience, I eagerly anticipate the adventures and victories that await me along the winding trails.
