The Nick Bare Podcast 149: How to Taper Well for a Race or Competition
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Nov 24, 2025 Discover the art of tapering for peak race performance! Tapering isn't just about cutting back; it's a strategic way to enhance muscle recovery and glycogen stores. Learn about the common pitfalls, the mental challenge involved, and how to avoid taper tantrums. Nick shares his effective 10-day taper plan and carbohydrate loading strategies, including how many carbs to consume and when to start. Get ready to feel light and energized as you lead up to race day!
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Corral Energy After Perfect Taper
- Nick recalled feeling explosive energy and readiness while waiting in the corral at California International Marathon after a perfect taper.
- He described wanting to sprint and scream from excitement because the taper left him fresh and primed.
Phantom Pains Two Weeks Out
- Two weeks out from Ironman Arizona Nick woke with a painfully tight calf that vanished days later after treatment and rest.
- He views many late prep pains as psychological and transient rather than catastrophic injuries.
Reduce Gradually, Keep Frequency
- Reduce volume gradually using a stair-step approach while keeping intensity at lower volumes until final days.
- Preserve training frequency but cut session lengths by ~40–60% during the 10-day taper.
