In this Physical Friday episode of the Tom Rowland Podcast, Tom Rowland breaks down the critical importance of tapering before competition—a strategic reduction in training volume that can make or break your performance on game day. Whether you're preparing for a 5K, a CrossFit competition, a marathon, an Ironman, or a powerlifting meet, understanding how to properly taper could be the difference between showing up fatigued and showing up at your peak. Tom reveals the science behind why your muscles and central nervous system need this recovery period, the specific percentages you should reduce your volume by, and how different sports require different taper lengths. If you've ever wondered why you felt flat on competition day despite weeks of hard training, this episode holds the answers.
What is a taper in athletic training?
A taper is when you reduce the volume of your workouts as you approach a competition. This strategic reduction gives your body time to recover from hard training, allows muscles with micro tears to heal, and lets your fatigued central nervous system freshen up so you feel stronger, more powerful, sleep better, have more energy, and experience improved mood for competition day.
Who is Tom Rowland?
Tom Rowland is the host of the Tom Rowland Podcast, delivering weekly insights on fishing strategy, physical training, conservation, and the disciplines that transfer across pursuits. In Physical Friday episodes, Tom shares actionable training advice for athletes and outdoor enthusiasts looking to optimize their performance.
Title Sponsor
This episode is brought to you by Star brite—the same marine care products Tom relies on to keep his boat competition-ready, because peak performance on the water starts with proper equipment maintenance. From boat care in a bucket to salt off rinse, Star brite has everything you need.
Visit Star brite →Why Your Body Needs Recovery Time Before Competition
The science behind tapering is straightforward but often misunderstood. When you train hard in the weeks leading up to a competition, Tom explains that your muscles develop micro tears and your nervous system becomes fatigued—you might not be feeling 100%. This is where the strategic reduction of training volume becomes crucial. By giving your body time to recover, you'll feel stronger and more powerful, you might sleep better, you'll have more energy, and it might even improve your mood. All these factors contribute to better performance when it matters most. But here's the challenge: how do you know when to start backing off, and by how much? Tom breaks down the physiological reasons for tapering and what happens to your body during this recovery phase.
How Sport Type Determines Your Taper Length
Not all tapers are created equal, and Tom makes it clear that your sport dictates your strategy. If you're competing in a high intensity, short duration sport like a 5K run or a CrossFit competition, you might only need to taper for a few days. Endurance athletes preparing for a marathon or an Ironman might need to taper for a couple of weeks. Strength athletes like powerlifters or weightlifters might taper for around a week. The key insight Tom emphasizes is that you need a plan—you can't just randomly lower your workload because you might lower it too much or not enough, and both scenarios sabotage your performance. The specific guidelines for each sport type and competition length start at 2:24.
Hear Tom explain exactly how to calculate your taper based on your sport
The Exact Volume Reduction Percentages That Work
This is where most athletes get lost—they know they should back off, but they don't know by how much. Tom provides specific, actionable numbers: a common approach is to reduce your training volume by 40 to 60% during the week before your competition. Some athletes might taper for two weeks and reduce the volume by 30 to 40% in the first week, then 50 to 60% in the final week. Others might just do a deload week where they cut their volume in half, while some might take a few days completely off before competition. Tom emphasizes the critical importance of knowing what works for YOU, because some people respond better to a longer taper and some to a shorter one. The detailed breakdown of volume reduction strategies and how to experiment starts at 3:23.
Get the Best Fishing & Outdoor Content
Weekly insights on fishing strategy, conservation, and the disciplines that transfer across pursuits.
SubscribeFive Ways to Reduce Your Training Volume
Tom outlines five specific methods for reducing your training volume during a taper period. You can decrease the number of repetitions you do, decrease the number of sets, decrease the number of exercises, decrease the number of days you train, or decrease the frequency of your training. You can also do some combination of those things. The important thing Tom stresses is having a plan and knowing ahead of time how you're going to reduce your volume—not just randomly deciding to back off. This systematic approach prevents two common mistakes: lowering volume too much and losing conditioning, or not lowering it enough and failing to recover adequately. Tom's explanation of each volume reduction method and how to combine them strategically starts at 3:21.
This conversation goes deep into training strategy for competition.
Essential listening for any athlete preparing for a competition
Key Takeaways
- Tapering gives your muscles time to heal from micro tears and allows your fatigued central nervous system to recover before competition day
- High intensity, short duration sports like 5K runs or CrossFit competitions require only a few days of tapering, while marathons and Ironman events need a couple of weeks
- The most common taper protocol involves reducing training volume by 40 to 60% during the week before competition
- You can reduce volume by decreasing repetitions, sets, exercises, training days, or frequency—or use a combination of these methods
- Two-week tapers often use a graduated approach: 30-40% reduction in week one, then 50-60% in the final week
- Experimenting with different taper lengths and volume reductions before your actual competition helps you discover what works best for your body
- Having a planned taper strategy prevents the two most common mistakes: backing off too much and losing conditioning, or not backing off enough and arriving at competition still fatigued
Final Thoughts from Tom
The taper is one of those training concepts that seems simple on the surface but requires real thought and planning to get right. I've seen too many athletes train incredibly hard for months, then either keep pushing right up until competition day or back off so much they lose their edge. Neither approach works.
What I want you to understand is that the taper isn't just about resting—it's about strategic recovery that allows all your hard work to manifest on competition day. When you train hard, you're actually breaking your body down slightly. The taper is when you give it permission to rebuild stronger.
If you have a competition coming up, whether it's a fishing tournament, a race, or any athletic event, take the time to plan your taper based on the guidelines I share in this episode. Experiment with different approaches in training, find what makes you feel strong and fresh, and then trust the process. This episode gives you the framework—now you need to make it work for you. Train smart.
Frequently Asked Questions
How long should I taper before a marathon?
For endurance events like marathons or Ironman competitions, Tom recommends tapering for a couple of weeks. This extended taper period gives your body adequate time to recover from the high volume training required for endurance sports.
What percentage should I reduce my training volume during a taper?
A common approach is to reduce training volume by 40 to 60% during the week before competition. For a two-week taper, reduce by 30 to 40% in the first week, then 50 to 60% in the final week.
How many days should I taper for a 5K race?
For high intensity, short duration sports like a 5K run or CrossFit competition, you might only need to taper for a few days. The shorter event duration requires less recovery time than longer endurance events.
What happens if I don't taper before competition?
Without a proper taper, your muscles will have micro tears, your central nervous system will be fatigued, and you might not be feeling 100% on competition day. This prevents you from performing at your peak when it matters most.
How do powerlifters taper before a meet?
Strength athletes like powerlifters or weightlifters typically taper for around a week before competition. This shorter taper allows recovery while maintaining the neural adaptations and strength built during training.
Related Episodes
Explores the relationship between training volume and recovery needs
Additional strategies for showing up at peak performance on competition day
Deep dive into how hard training affects your nervous system and recovery protocols
How to structure your training cycles to arrive at competitions in peak condition
Sponsors
Star brite
From boat care in a bucket to salt off rinse, Star brite has everything you need to keep your equipment in competition-ready condition. Star brite supports marine conservation through Project Sea Safe.
Visit Star brite1st Phorm
Premium supplements to support your training and recovery. The nutrition foundation for athletes who demand peak performance.
Shop 1st PhormMTN OPS
Performance nutrition designed for hunters, anglers, and outdoor athletes who need sustained energy and endurance.
Explore MTN OPSGORUCK
Built in the USA, GORUCK gear is designed for the toughest conditions. Rucksacks, training equipment, and apparel that won't quit.
Shop GORUCKPeople Mentioned
Tom Rowland - Host, Tom Rowland Podcast
Free Resource
Tom Rowland Podcast Knot Guide →About this Guest
Tom Rowland
Tom Rowland is the host of the Tom Rowland Podcast, delivering weekly insights on fishing strategy, physical training, mental performance, and conservation. In Physical Friday episodes, Tom shares actionable training advice drawn from his experience as an angler and athlete. His approach focuses on the disciplines that transfer across pursuits—from competition preparation to daily training optimization.
Listen or watch on your favorite platform:
