Episode notes
Learn why you taper, what a smart taper actually looks like, and why “carb-loading” isn’t a one-size solution. Coaches Caroline and Valerie break down race-week intensity vs. volume, practical taper templates, real fueling rules you should test in training, and step-by-step actions to arrive at the start line fresh, confident, and race-ready.
✅ Key takeaways
- ✅ Taper purpose: reduce fatigue while preserving the fitness you earned — not to “rust” you into race day.
- ✅ Pull intensity more than you pull volume — keep short, familiar runs so legs stay springy.
- ✅ Two-hour long runs (or time-based training) beat arbitrary 20-mile checks for most recreational runners.
- ✅ Test nutrition in training — gels, real food, and carb strategies are highly individual; don’t experiment on race day.
- ✅ Split vol ...