You've put in the hard miles, endured tough workouts, and built your endurance, so why would you cut back on training right before a race? It may seem counterintuitive, but this is exactly what top athletes do to ensure they are fresh, strong, and ready to perform at their best.

Tapering is a crucial part of race preparation. It allows your body to shed built-up fatigue, restore energy stores, and fine-tune performance. When done correctly, it can be the difference between a strong finish and struggling through the final km.

However, tapering isn't just about taking it easy. There is a science-backed strategy behind it that ensures you maintain your fitness while maximizing recovery. 

In this guide, we'll break down what tapering is, why it works, and how to apply it to your training for optimal results.

What is Tapering for Runners and Cyclists

Tapering refers to a systematic reduction in training volume and intensity leading up to a race. This process is essential for endurance athletes, including runners, cyclists, and triathletes, as it allows the body the opportunity to recover while maintaining fitness levels. 

The goal is to optimize performance on race day.

During rigorous training, the body experiences stress, resulting in both fatigue and fitness improvements. However, without proper recovery, the fatigue can overshadow the positive effects of the training. 

The tapering period is designed to provide necessary rest while preserving key physiological adaptations, allowing you to approach the start line feeling strong and ready to go.

Why Tapering Matters

Tapering is not merely a matter of reducing training; it's a strategic approach supported by scientific principles. These are the key reasons why you should taper before a big event:

Glycogen Restoration: Intense training depletes your muscle glycogen stores, which are critical for energy during endurance events. Tapering allows your muscles to replenish these energy reserves.

Muscle Repair and Strength Maintenance: Intense workouts can lead to microtears in muscle fibers. A well-planned tapering phase enables these muscles to recover and heal, thereby minimizing lingering fatigue.

Hormonal Balance: Extended training periods can elevate stress hormones like cortisol. Tapering helps restore your hormonal balance, which can reduce inflammation and boost your mental clarity.

Neuromuscular Efficiency: While reducing overall training volume, maintaining some intensity keeps your nervous system primed for both explosive power and endurance.

For cyclists, runners, or triathletes, failing to taper before an event can lead to feelings of:

• Sluggishness

• fatigue, or

• Symptoms of overtraining that are counterproductive to the goals of race day. 

Proper tapering is crucial to ensure peak performance when it counts the most.

Tapering Models

There isn't a one-size-fits-all tapering strategy; different approaches work for different athletes, events, and training backgrounds. The three main models of tapering are:

Exponential Taper (Fast Decay & Slow Decay)  

An exponential taper gradually reduces training volume, but the rate of reduction can be either fast or slow:  

• A fast decay taper reduces training volume more aggressively (by about 50% in the first week).  

• A slow decay taper reduces volume more gradually over 2 to 3 weeks.  

Example: A cyclist training for 10 hours per week might drop to 5 hours in the first week of a fast decay taper, while a slow decay taper would bring the volume down by only 20–30% each week.  

Best for: Shorter tapers (7 to 10 days) or athletes who recover quickly.  

Linear Taper

A linear taper involves a steady, gradual reduction in training volume, typically cutting back by 10 to 15% each week.  

Example: A runner completing 50 miles per week would decrease their mileage by 5 to 7 miles each week leading up to race day.  

Best for: Athletes who prefer a steady, predictable reduction in training load.  

Step Taper  

A step taper features a sudden, sharp decrease in training volume (often 40 to 60%), followed by maintaining that lower level.  

Example: A cyclist averaging 12 hours per week might immediately drop to 6 hours and maintain that level for 2 weeks.  

Best for: Events requiring maximal freshness, such as ultra-endurance races.  

Each model serves its purpose, but most endurance athletes benefit from an exponential slow decay taper because it strikes a balance between recovery and maintaining fitness.

How to Taper as a Cyclist

Example: Tapering for a 100-mile Gran Fondo  

Let's say you've been training 10–12 hours per week, peaking with long rides of 80+ miles. Here's how you'd taper using an exponential slow decay approach:  

Two Weeks Before Race Day (50% Reduction in Volume)

• Reduce total weekly hours from 12 to 6–7 hours.

• Keep one longer ride, but shorten it (e.g., drop a 5-hour ride to 3 hours). 

• Maintain intensity but reduce duration; for example, if you usually do 4x10-minute threshold intervals, cut it to 3x8 minutes. 

• Add extra rest days or easy spins.  

One Week Before Race Day (Further 30% Reduction in Volume) 

• Reduce total training to 4–5 hours.

• Keep intensity sharp but brief; short intervals at race pace (e.g., 2x5-minute efforts at tempo).  

• Do a shorter but high-quality ride 3–4 days before the race.  

Final 3 Days (Tapering to Peak Freshness)

• 3 days out: Light 45-minute ride with a few short sprints to keep your legs sharp.  

• 2 days out: Full rest or a very light 30-minute spin.  

• The day before: Short 20–30 min easy ride with a few 20-second high-cadence bursts.  

Race Day Strategy

• Morning ride (optional): A short 10–15 min spin with one short effort. 

• Start with fresh legs and confidence.

This taper ensures that fatigue drops while power remains high; you'll feel energized, not sluggish, when it's time to push.  

How to Taper as a Runner

Example: Tapering for a Half Marathon

Let's say you've been running 40–50 miles per week and are peaking with a 12- to 14-mile long run. Here's how to taper using an exponential slow decay approach:  

Two Weeks Before Race Day (Reduce Volume by ~30%) 

• Reduce weekly mileage to 30–35 miles.  

• Keep one quality speed session but decrease volume (e.g., swap 5x1-mile repeats for 3x1-mile repeats). 

• Shorten the long run from 12–14 miles to 8–10 miles.  

• Maintain easy running but keep intensity levels similar.  

One Week Before Race Day (Reduce Volume by Another 30–40%) 

• Cut weekly mileage to 20–25 miles. 

• The final speed session should be light (e.g., 3x800m at race pace. 

• The long run is now just 6–8 miles at an easy pace.) 

• Take an extra rest day or substitute with an easy cross-training session.  

Final 3 Days (Focus on Full Recovery)

• 3 days out: Short, relaxed 4–5 miles with 3x20-second strides.  

• 2 days out: Full rest or a very light jog.  

• The day before: 2–3 miles easy, with a couple of 20-second race-pace efforts.

Race Day Strategy

• Morning shakeout (optional): 5–10 minutes of light jogging and mobility work.  

• Start controlled, trust your training, and finish strong. 

This approach ensures your legs feel light, your energy is high, and your performance is maximized without the risk of over-resting or losing fitness.  

Tapering Tips and No-No’s

Dialing in your taper requires more than just reducing training volume. Here are some key do’s and don’ts to ensure you arrive at race day in peak condition.  

Tips for Success

Gradually reduce volume, not intensity: Cut back on overall training volume, but keep some intensity in your sessions to maintain sharpness.  

Prioritize sleep and nutrition: Your body is repairing and adapting during the taper, so focus on quality sleep and balanced nutrition to maximize recovery.  

Stick to your plan: Avoid last-minute training tweaks or extra workouts. Trust the process; you’ve already done the hard work.  

Stay mobile and relaxed: Light stretching, foam rolling, and short walks can help prevent stiffness without adding fatigue.  

Tune up your equipment: Make sure your bike is race-ready, your running shoes are broken in, and your gear is good to go.  

Common Mistakes to Avoid

Cutting volume too drastically, too soon: A sudden drop in training load can leave you feeling sluggish instead of refreshed. Gradual reductions work best.  

Overloading carbs at the last minute:  Carb-loading has its place, but overindulging can lead to bloating and sluggishness. Stick to familiar, well-balanced meals leading up to race day.  

Trying new gear or nutrition: Race week is not the time to experiment with new shoes, fueling strategies, or bike adjustments. Stick to what has worked in training.  

Ignoring mental preparation: Use visualization, deep breathing, and positive race-day affirmations to keep your mindset strong.  

Filling your taper with extra activities: Avoid cramming in last-minute chores, late nights out, or stressful activities that drain your energy.  

A well-executed taper refreshes your body and sharpens your mind, setting you up for your best performance. Stick to these tips, avoid the common pitfalls, and you’ll toe the start line feeling strong, confident, and ready to race.

The Easier Way to Taper

Tapering is the key to arriving at race day fresh, strong, and ready to perform. Strike the right balance between reducing volume, maintaining intensity, and prioritizing recovery, and you'll maximize your potential when it matters most.  

With JOIN, you don't have to guess your way through a taper. JOIN’s adaptive training plans adjust to your fitness level, availability, and recovery needs, ensuring you get the most out of your training without overdoing it. No more “one-size-fits-all” plans or rigid schedules, just a dynamic approach that evolves with you.  

As you approach your goal, JOIN automatically adjusts your workouts to help you taper, ensuring peak readiness when the big day rolls around. 

Try JOIN for free and take the guesswork out of training.