tapering off for an event how does it work?

[marc_read]

I've got an event in 4 weeks time. How does tapering off work and why is it done?

[ViaM Graduate]

Why? Because tapering betters performance during the event.

How? Volume and intensity has to be reduced by certain percentages, depending on what running event someone is aiming for, and from seven days to three weeks before that event.

[marc_read Graduate in reply to ViaM]

okie dokie thank you

[Rignold]

For races where you have done a high volume of long distance training, whilst you build up your fitness level to be ready for the distance/sped, you also are accumulating fatigue. So you tapr off beforehand to give your body a bit of a rest so that you are fresher and recovered from the training effort by race day.

It's only really an issue at longer distances - half marathon perhaps and upwards. You wouldn't taper for a 5k or a 10k.

Usually, when I have longer races I manage to injure myself in the latter stages of traing and just manage to get back out running in time for when I should be tapering.

[marc_read Graduate in reply to Rignold]

thanks its a 5.7 mile race so will just rest a bit on he saturday before the race on tuesday rather than doing a long run.

[Realfoodieclub Graduate]

Tapering is better with longer distance races. Resting up before a event of any distance is good. Just the fact that you are starting off with fresh legs helps. On Saturday I treated myself to a Marvel comic day, films and TV series and sat on the sofa with air popped pop corn. And a big bowl of pasta Saturday night. If it's a shorter distance I would just be mindful of your carb intake. I use myfitnesspal app to keep a check on mine when I need to because as my training increased I found I did not have enough energy and that helped me to make sure I was fuelling my body in the right way. I always aim for 50% carbs, for me that gives the best result for training but everyone is different. Good luck with your event.

[marc_read Graduate in reply to Realfoodieclub]

thanks..i think i'll have a rest on the saturday before the race...i must admit i haven't thought that much about what i eat.I like your rest day ideas!

[Rignold]

For a 5.7 mile race, just eat what you normally eat in the days beforehand. Best to avoid a blistering curry the night before (I speak from experience here) and not get hog-whimperingly drink (ditto), but you don't need to carb load or any such. Just make sure you are well hydrated for a couple of days beforehand (ideally make sure you are properly hydrated all the time), and just have something light on the morning of the race.

[marc_read Graduate in reply to Rignold]

thanks for sound advice