[Author’s Note: This article is part of an occasional series on the unique opportunities and challenges of growing older as a runner.]
For many ultrarunners, tapering for a big race can be both exhilarating and challenging. There is joy in knowing that the work is done, the hay is in the barn, and that all you need to do is rest and recover for the big day. This joy, however, is often accompanied by some anxiety and restlessness. Striking the fine balance between the two is the art and science of a good taper.
AJW running in the San Juans with Bryon Powell. Photo: Andy Jones-Wilkins
For older athletes, taper challenges are generally the same as for younger athletes. However, I have found that there are three particular ways that those of us in our golden years can improve our chances of success on race day during our taper:
Reduce Volume But Maintain Intensity
Reducing overall training volume while maintaining some training intensity is perhaps the golden rule of the taper, regardless of age. After all, the ultimate purpose of the taper is to reduce and eliminate the fatigue that accumulated over weeks and months of hard training. That said, older athletes can maintain the aerobic benefits of long-distance training for much longer than their younger counterparts. Yet, they can also lose speed, and lose it quickly! Maintaining a steady dose of intense workouts, two to three in the first week of the taper, one to two in the second week of the taper, and one more early in the last week of the taper can keep the older athlete’s speed reserves topped off without risking injury or overuse.
Allow Additional Recovery, Just Not Too Much
Most experts will tell runners to add a recovery day or an additional cross-training day per week during the taper. This is generally good advice for older athletes, as well. However, I encourage those who do add recovery activities in place of running to do so in race-specific ways. For example, if you are going to replace a run with a walk, do the walk on rolling hills or an incline treadmill, and not by walking the dog around the neighborhood. While these types of activities may add a bit of fatigue into the body, they will also serve to remind the brain what you are facing in the next couple of weeks.
A 48-year-old Ludo Pommeret wins the 2024 Hardrock 100 ahead of Diego Pazos (left) and Jason Schlarb (right) after seemingly perfecting his taper. Photo: iRunFar/Bryon Powell
Don’t Ignore the Mental Taper
Years ago, I had the opportunity to talk with the legendary American ultrarunner Ann Trason about her training methods. When it came to tapering, she believed strongly in not only the physical taper but the mental taper, as well. Trason believed that in the two weeks immediately preceding a big race, we need to quiet the mind and block out the noise, allowing the brain to arrive at the starting line as well rested as the body.
While tapering is truly different for each individual, for the older athlete, there are a few extra things to consider. While many of us have years of miles on our legs, which allow us to maintain aerobic fitness much longer than our younger counterparts, we also need to be careful not to be reckless with that foundation by maintaining some intensity, moderating recovery, and taking time for a mental taper. All together, these things can provide the keys to longstanding ultramarathon success.
Bottoms up!
AJW traversing the deserts of the 2025 Cocodona 250 Mile. Photo: iRunFar/Bryon Powell
AJW’s Beer of the Week
This week’s Beer of the Week comes from Block 15 Brewing in my hometown of Corvallis, Oregon. Summer Knights is a crisp and refreshing Kolsch-style lager that is the perfect accompaniment to a hot summer night. Whether at the ballpark or at the backyard cookout, Summer Knights is a keeper!
Call for Comments
- How has your taper changed as you’ve gotten older?
- What taper tips do you have?
