Taper Mistakes That Can Ruin Your Race (And How to Fix Them)
Why Tapering Matters
If you’ve been grinding through weeks (or months) of training, you might think the hard work is over once taper week rolls around. But here’s the truth: tapering can make or break your race performance. Done right, it lets your body shed fatigue while keeping fitness sharp. Done wrong, it can leave you flat, sluggish, or worse — unprepared on race day.
In this guide, we’ll walk through the biggest taper mistakes athletes make, why they matter, and how to avoid them. Whether you’re racing HYROX, a marathon, or your first big endurance event, these principles apply.
Mistake 1: Cutting Too Much, Too Soon
One of the biggest errors athletes make is treating taper week like a vacation. They slash their mileage or training volume to almost nothing, thinking that full rest will guarantee fresh legs.
The problem? Your fitness doesn’t stick around forever. If you completely shut it down, you risk losing sharpness and coordination — especially in events like HYROX, where muscular endurance and race-specific skills are key.
Fix: Instead of stopping cold, reduce your volume gradually. A common approach is a two-week taper where you cut training by 20–30% in week one and another 20–30% in week two. If you prefer a sharper drop, go for a one-week taper with a bigger reduction. The key is to rest without letting your body “forget” how to move.
Mistake 2: Thinking You Need a Taper When You Don’t
Here’s an unpopular opinion: not every athlete needs a taper. If you’re only training three to four hours a week, you don’t have much volume to cut. Dropping it further could actually make you less fit.
Fix: If you’re a lower-volume athlete, keep your training mostly the same. Maybe add an extra rest day, or slightly cut back on intensity the last few days before your race. But don’t overcomplicate things. A taper is something you earn after weeks of heavy volume.
Mistake 3: Playing With New Workouts
Race week is not the time to get experimental. Yet many athletes suddenly add “extra” work — maybe a new strength move, a random high-intensity session, or a different style of run — because they feel restless during taper week.
That restlessness is normal. But adding new stressors is risky: you could end up sore, fatigued, or even injured.
Fix: Stick with what’s familiar. Keep doing movements you’ve already mastered, just in smaller doses. For example, if you want to practice wall balls, keep it light — maybe 50 reps early in the week, not 200 the day before the race.
Mistake 4: Ignoring the Mental Side
When your physical workload decreases, your brain suddenly has more space to worry. Many athletes start overthinking nutrition, workouts, or even random life decisions during taper week. That mental noise can sabotage performance just as much as bad training.
Fix: Use the extra time for visualization and mental prep. Walk through the race in your head — the pacing, the effort, the stations. Picture yourself staying calm, confident, and strong. Think of it as rehearsing so race day feels familiar. And when the nerves hit, remember: they mean you’re ready.
Mistake 5: Changing Nutrition at the Last Minute
Another common trap? Deciding race week is the perfect time to “eat clean” or try carb-loading strategies you’ve never practiced. Adding new foods, extra fiber, or extreme amounts of pasta can leave you feeling bloated or sluggish.
Fix: Stick with what you know. Eat the same foods you’ve trained with. Keep your normal balance of carbs, protein, and fats. Yes, you’ll naturally store more glycogen during taper week because your body is training less — but you don’t need to force it with a three-day pasta binge.
Mistake 6: Forgetting That Race Efforts Still Count
Some athletes treat every non-A race as “just another workout.” But here’s the catch: even a B or C race still taxes your body. If you race multiple times without proper recovery, fatigue builds up — and by the time your true A race comes around, you’re already drained.
Fix: If you’re stacking races, pick your priorities. Train through some events, but respect the toll of competition. Even if you don’t taper for every race, give yourself at least a few days of lighter training after each effort. Recovery is part of training.
Mistake 7: Not Filling the Extra Time Wisely
Taper week gives you something you’re not used to: time. With less training, you might feel restless or tempted to add unnecessary workouts.
Fix: Use the time productively, but not physically. Catch up on errands, stretch, do mobility work, or spend a few minutes visualizing your race plan. Stay in routine without burning extra energy. And maybe skip bowling or yard work — no one wants a pre-race injury from mowing the lawn.
Bonus: Sharp vs. Gradual Tapers
Some athletes thrive with a sharp, one-week taper where training volume drops quickly. Others prefer a gradual two-week taper, easing down step by step. Both work — the key is experimenting in training cycles and learning which style leaves you feeling confident and fresh.
Key Takeaways
Don’t slash training completely — reduce it strategically.
If you’re low-volume, you may not need a taper at all.
Stick to familiar movements and foods.
Use extra time for visualization and recovery, not experiments.
Respect the toll of racing, even if it’s not your “A” race.
A taper isn’t about doing nothing — it’s about doing just enough to stay sharp while letting your body rest. Avoiding these common mistakes will help you line up on race day confident, fresh, and ready to perform.
Ready to stop guessing and start training with purpose? Join the RMR Training App today and get access to structured programs, expert coaching, and a community of athletes chasing the same goals. Whether your next race is HYROX, DEKA, or your first endurance event, we’ll help you taper smarter and race stronger.
