How to Taper for an Ultramarathon

In this conversation, I discuss the concept of tapering in running, share my personal tapering strategies, and provide tips for preparing for a race or FKT (Fastest Known Time). I also emphasize the importance of having a crew plan, visualizing the race, and making decisions ahead of time. I highlight the variability of tapering and encourage athletes to find what works best for them. I conclude by mentioning taper tantrums and the need to stay consistent with hydration and nutrition during the taper period. Chapters 00:00 Introduction and Explanation of Tapering 02:28 Personal Tapering Strategies 06:11 The Importance of a Crew Plan 09:28 Visualization and Mental Preparation 13:38 Consistency in Hydration and Nutrition 24:22 Dealing with Taper Tantrums takeaways Tapering involves reducing running volume and intensity in the weeks leading up to a race or FKT. Each athlete's tapering strategy may vary, and it's important to find what works best for you. Creating a crew plan and making decisions ahead of time can alleviate stress during the race. Visualization and mental preparation are key components of a successful taper. Staying consistent with hydration and nutrition during the taper period is crucial. Taper tantrums, feeling like you suck at running, are common during the taper period. Sound Bites "Tapering basically means you built up all this running volume and you are just coasting into your race." "Once you know how your body likes to taper and show up on race day morning feeling good, stick with it. That is magic." "Psychologically, it is a lot of, so I'm a very visual learner. I think we've been through that on the podcast before. I can remember scenes and things in my head." Keywords: tapering, running, race preparation, crew plan, visualization, decision-making, hydration, nutrition