The Tapering Plan Before an Ultra-Endurance Race

After months of systematic training, you’ve finally reached the final weeks before race day. This phase has a special name: “Tapering.” Many athletes make their final critical mistakes during this phase—either continuing high-intensity training right up until race day, or stopping training completely. Both approaches will cost you on race day.

A scientific taper is the final piece of the puzzle that gets you to the starting line in truly optimal condition.

What is Tapering? Why Does It Matter?

Tapering is the systematic reduction of training volume over the 1-3 weeks before a race, while maintaining or slightly reducing training intensity, giving the body time to:

1. Clear accumulated training fatigue: Muscle damage repair, inflammation subsides
2. Supercompensation: Glycogen stores are filled to maximum capacity
3. Restore neuromuscular efficiency: The nervous system is fully recharged
4. Strengthen the immune system: Reduce the risk of getting sick before the race

Research shows that an appropriate taper can improve endurance performance by 2-3%, which for long-duration events could mean a difference of tens of minutes.

Taper Duration

Different events require different taper lengths:

The taper for ultra-distance events is generally slightly shorter than for a marathon with a similar preparation cycle, because the race intensity itself is relatively lower, and the body doesn’t need the same degree of “emptying out.”

Three Principles of a Scientific Taper

Principle One: Reduce Volume, Not Quality

Training volume (total mileage, total hours) is significantly reduced, but training intensity is maintained at its existing level.

This is the most misunderstood part of tapering. Many athletes turn all their training into easy jogs/rides during the taper, causing the body to “lose its edge,” and they feel heavy and powerless on race day instead.

The correct approach: Keep 1-2 high-intensity sessions per week (such as interval training), just reduce the total number of sets and total volume.

Principle Two: Reduce Gradually, Not Suddenly

It is recommended to reduce training volume by 20-30% each week, rather than dropping it by 50% all at once:

• 3 weeks before the race: Training volume reduced to 70-80% of peak
• 2 weeks before the race: Training volume reduced to 50-60% of peak
• Final week before the race: Training volume reduced to 30-40% of peak

Principle Three: Maintain Training Frequency

Even during the final week, you should still have brief training sessions every day (20-40 minutes of easy activity + 1-2 short intensity stimulations). Stopping training completely will cause neuromuscular efficiency to decline, which is counterproductive for race day.

Week-by-Week Plan

Ultramarathon / Ultra-Distance Cycling: 2-Week Taper Plan

2 weeks before the race:

• Long-distance training: Shortened to 60% of usual (e.g., if you usually ride 120km, do 70km during the taper)
• 1 high-intensity interval session per week: Maintain but reduce the number of sets
• Recover fully after each session

Final week before the race:

• Monday: Rest or 30 minutes of easy activity
• Tuesday: 45-minute session, including 2-3 short high-intensity efforts (30-60 seconds each)
• Wednesday: 30 minutes of easy training
• Thursday: 30-40 minute session, including 1-2 intensity efforts
• Friday: 20 minutes of easy training or rest
• Saturday (1 day before the race): 10-20 minutes of easy training, familiarize yourself with the start area
• Race Day: Go!

Common Mistakes During the Taper

Mistake One: Feeling Heavy During the Taper = Poor Form

Almost every athlete feels “heavy legs” and “no explosive power” during the first week of the taper. This is a normal physiological response—the body is repairing and refueling. The true feeling of lightness usually doesn’t appear until 2-3 days before the race (sometimes not until race day itself).

Do not increase your training volume because of this! This is the most common reason for a failed taper.

Mistake Two: Testing New Gear or New Nutrition During the Taper

The pre-race period is not the time to test new things. New shoes, new nutrition products, new training methods—all of these should have been thoroughly tested during the training period. Before the race, only use equipment and nutrition that are known to be reliable.

Mistake Three: Changing Daily Habits

The taper period should not involve major changes to your diet, sleep, or daily habits. Some athletes drastically increase their carbohydrate intake before the race (carb loading), resulting in temporary weight gain and psychological anxiety. A slight increase in the proportion of carbohydrates is sufficient; extreme carb loading is unnecessary.

Mental Preparation: Dealing with Taper Madness

“Taper Madness” is a widely recognized phenomenon in the ultramarathon and triathlon communities—during the taper period, athletes often feel:

• Unusual anxiety (“Have I trained enough?”)
• Excessive worry about minor aches or discomforts
• A lack of confidence in their training results
• The urge to “make up training”

Strategies for dealing with Taper Madness:

1. Review your training log: Look objectively at the training volume you’ve completed and regain your confidence
2. Maintain a regular routine: Anxiety often comes from disrupted daily rhythms
3. Distract yourself: Prepare race logistics, study the course, talk with teammates
4. Accept uncertainty: You can’t control everything, but you’ve done what you could

Final 24-Hour Pre-Race Checklist

• All gear checked and packed
• Nutrition supplies prepared according to plan
• Breakfast ingredients ready (familiar foods)
• Don’t eat heavily or drink alcohol before bed
• Set multiple alarms
• Confirm start-area transportation and parking
• Go to bed early; even if you can’t sleep, rest with your eyes closed

Conclusion

The taper period is your moment to say to your body, “Thank you for your hard work. Now rest, and get ready to create something amazing.” Trust your training, trust the process, and stand on the starting line with abundant energy. Everything you’ve put in is waiting for you at the other end of that finish line.

Related Reading

• The Efficient Race Prep for Cyclists: A Complete Guide to the 2-Week Taper
• How to Taper Correctly Before a Race
• The Science of Tapering: Why to Taper, How Much, How Long, and Common Ways It Fails
• The 6-Week Trail Race Taper: Cutting Mileage in Half Improved Race Performance by 15%