119. How to taper properly

119. How to taper properly

What is a taper and why is it used?
The types of taper - linear, step, exponential: fast and slow decay.
How long should it last?
How should volume, frequency and intensity be manipulated to reduce fatigue and improve performance?
Physiological changes that occur as a result of a taper?
The potential negatives associated with a taper?
Recommendations and an example of how your taper could look.

Resources:
Tapering Strategies for Elite Endurance Running Performance
Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis
The Effects of Tapering on Performance in Elite Endurance Runners: A Systematic Review
Tapering for triathlon competition