149: How to Taper Well for a Race or Competition

In this episode, I break down how I approach tapering for big efforts, especially an Ironman.

We talk about pulling back volume and intensity without losing fitness, handling the mental itch to keep pushing, and why that restraint actually sets you up to win. I also walk through how I set up my carb load to top off muscle glycogen so I’m not leaving anything on the table.

I share what’s worked, what hasn’t, and the practical strategies I use so you show up on race day.

CHAPTERS:

00:00 Introduction

01:15 The Importance of Tapering

03:46 Defining a Taper

06:40 Benefits of a Proper Taper

18:34 Common Mistakes During Tapering

29:11 Setting Up a Proper Taper

33:10 Tapering Training Volume

35:21 Race Week Training Schedule

36:26 Experiencing the Taper

46:35 Carbohydrate Loading Strategy

58:28 Final Thoughts on Tapering and Carb Loading

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