Facebook

 

Copyright 2007 The Sportsmedicine Institute, Inc.
Used by permission.
http://www.DrMirkin.com

Tapering refers to the period just before a major race or game, when an athlete reduces workload to be in peak shape on the
day of the competition. Ordinary exercisers can apply this training principle when they plan to enter a local race or charity event.

Top athletes must spend a tremendous amount of time
training to be able to compete successfully. Their huge volume of
work leaves them near exhaustion and before major competitions,
they have to find the best way to reduce fatigue while retaining
fitness.

Many studies have been done to help athletes and coaches
decide on the best strategy. Researchers at the University of
Montreal compiled the results of 27 scientifically acceptable studies.
They concluded that the best duration of tapering is two weeks, the
optimum training volume reduction is by 40 to 60 percent, and the
intensity of workouts should be maintained (Medicine & Science in
Sports & Exercise, August 2007
).

Training load during taper

Almost all of the studies agree that athletes should reduce the amount of work they do. While each athlete must decide on his optimal reduction, many bicycle racers drop from up to 400 miles a week down to fewer than 200, and many runners drop from above 100 miles to fewer than 40.

 

 

Duration of taper

A tapering period of eight to fourteen days appears to optimize performance in which an athlete can lose his fatigue and still maintain his ability to compete at high intensity.

Intensity during taper

Almost all studies show that athletes
need to maintain intensity during tapering. During background
training, they take workouts in which they run, skate, ski, cycle
and swim very fast two or three times a week. They often continue
these intense workouts during the two-week taper, stopping a few
days before the competition.

Summary

While nobody really knows how tapering improves
performance, most researchers believe that it increases a person's maximal ability to take in and use oxygen (VO2max). This is explained by increases of blood volume, red cell production and enzymes that utilize oxygen in the production of energy. Since fatigue interferes with coordination, tapering alleviates fatigue to improve efficiency of movement that, in turn, improves a person's ability to use oxygen for energy.

 


  Copyright © 2010-2012 by UltraCycle.net Terms of Service Privacy Policy  
Coaching Training Monitoring Nutrition Records Events
Training
Monitoring
Nutrition
Equipment