Sharpening: The Final Key to a Successful Marathon

Taper training is a crucial phase of marathon preparation. It's when you optimize your physical and mental abilities to be at your peak on D-day. Properly managing this period can mean the difference between running at 95-98% of your potential and reaching 100%. This 2% to 5% margin can represent several crucial minutes: for example, between a marathon run just under or just over 3 hours or 4 hours.

For two athletes with exactly the same potential and the same training program followed to the letter until the last month of preparation, it is the management of the tapering period that can explain a difference in performance of only a few minutes, but a few minutes that can be crucial when aiming for a time barrier. So it is better to pay attention to this tapering period to reach your peak form on D-day and be at 100% of your physical and mental capacities and above all to be rewarded for all the efforts you have already made during long months of training. Tapering does not replace these months of training, but it maximizes the benefits of the work accomplished.

Here are some keys to successful sharpening.

1. An optimal duration

Sharpening should last between two and three weeks. Too short and it won't allow for sufficient recovery. Too long and it can lead to loss of shape.

If you've been following your training plan rigorously for several months, these last few weeks are crucial for fully tapping into your potential. On the other hand, if your preparation has been inconsistent, sharpening won't be able to compensate for training that's too irregular over a long period.

2. The right balance between volume and intensity

During tapering, you should gradually reduce your training volume by approximately 20% per week while maintaining intensity. Reducing volume promotes recovery and muscle freshness, while maintaining intensity preserves tone and the ability to maintain your target pace. The goal is to prepare your body to maintain marathon pace throughout the race, from the first to the last mile. Too much reduction in intensity can lead to a feeling of lack of tone on race day, while too much volume can generate residual fatigue. This balance between reducing volume and maintaining intensity is the best way to maintain the speed necessary for optimal performance while improving your endurance with a boost of physical freshness.

3. Maximize energy reserves

Optimizing glycogen stores during the final week is essential to arrive with a 'full tank' and delay fatigue during the race. Here's a simple and effective carbohydrate intake protocol for the final week:

• D-7 to D-5: 4 to 5 g of carbohydrates per kg of body mass per day.
• D-4 to D-2: 8 to 10 g/kg per day.
• D-1 (day before the race): 10 to 12 g/kg with easily digestible foods.

Hydration also plays a key role, as always. It is recommended to drink 2 to 3 liters of water per day, with an increased intake of electrolytes (sodium, potassium, magnesium) during the last 48 hours, always favoring hydration in small, regular sips throughout the day.

4. Prioritize rest and recovery

Good sharpening also requires quality rest, especially during the final weeks. Particular attention must be paid to sleep and physical and mental rest. Sleep is the key to recovery and staying fresh. Aim for 7 to 9 hours a night and, if possible, add a short nap after lunch. Reduce stress by choosing quiet time, meditating, or listening to music. Protect your legs by avoiding excessive walking and elevating your legs for 15 to 20 minutes once or twice a day to promote circulation in the two days leading up to the race.

Don't worry if the last night is restless (it's normal to be a little anxious before such an ordeal), the previous nights count more.

In short, proper tapering involves gradually reducing training volume, maintaining intensity, optimizing nutrition and hydration, and getting quality rest. These adjustments will allow you to arrive sharp at the starting line and be at 100% of your potential on D-day.

Of course, don't forget to make the most of your marathon! It's a unique experience that rewards months of effort and reflects your determination. Happy running! 🏃‍♂️🏃‍♀️