How to Fuel During Taper Week

When I’m deep in ultramarathon training, I crave two things: carbs and comfort. And nothing delivers both like a big bowl of spicy Italian sausage vodka pasta with creamy sauce and a handful of green peas for good measure.

But let’s get this straight before any running purists come for me: this is not a pre-race meal nor the meal you eat the night before your ultra. All of that fat, spice, veggies, and cream would revolt on race day, when bathroom stops are scarce—and toilet paper is even scarcer.

Rather, I save this meal for taper week, the magical few days when I cut my mileage, slow the intensity, and let my body recover. Me, impatient as ever, learning that sometimes the best things come to those who… wait. Or rest. Or eat pasta. Taper week is all about slowing down to let your body catch up to your ambitions.

Sometimes we roll out our own pasta at home, but store-bought works perfectly fine, too. We’re still learning the art of getting the noodles thin enough. Right now, they come out thick, rustic, and stubborn, as you’ll see in the video. A pasta maker is on our wishlist for Christmas, but until then, it’s all part of the experience.

How to Fuel Taper Week

1. Don’t Try Anything New During Taper Week.

Your stomach is actually training, too. Stick with meals your body already knows and loves. Familiar food equals happy digestion, and one less thing to stress about before the big day.

2. Go Heavy on Carbs a Few Days Before the Event.

That’s your body’s time to top off the tank. I usually start increasing carbs three to four days out from race day. The key is balance: comfortably full, not stuffed. (Maybe then there’s room for ice cream!)

3. Ease Up on Veggies and Protein (Just a Bit).

I’ve learned that fiber can slow digestion, and heavy protein takes longer to break down. I love my greens, but I go lighter the week of a race. My body thanks me later.

4. Double Your Meal for Leftovers.

Future you will be grateful. Less time cooking and cleaning, more time stretching, walking, or doing absolutely nothing productive. That’s taper life.

5. Hydrate Like It’s Your Full-Time Job.

When it comes to staying hydrated, you don’t need a fancy strategy, just consistency. Water, electrolytes, repeat. It’s one of the simplest but most underrated parts of taper week prep.

There’s something about cooking (or being cooked for) during taper week that feels grounding. Maybe the secret to a strong race isn’t at the starting line at all. It starts in the kitchen, where you listen to your body, feed it what it loves, and savor the calm before the storm. Sometimes the noodles are a little thick, or the sauce is a little too spicy, and yet, somehow, everything feels exactly right.