Tapering for your next race
Tapering for your next race
What is tapering?
Tapering is critical in any athlete’s training plan, particularly before an important event. It involves gradually reducing the intensity and volume of training in the days or weeks leading up to the event. The primary goals of tapering are to allow the body to recover, to repair any muscle damage, and to restore energy reserves, ensuring the athlete is at peak physical condition on race day.
Is it an art or a science? Although some science is involved I would argue that it’s more art than science. As a coach and athlete, I can confess I have got this right and very wrong over my long training career.
A quick story, and lesson. Many years ago one of my athletes was on track to break the Australian Masters 800m Track record. As part of our program, we planned a hard session as his last big tack session about 11 days before the Australian Nationals.
He was in the best shape of his life. We set the strategy for the session and the target times, he ran way under his target times and utterly destroyed himself. He never fully recovered from that session and ran what could only be considered poorly by his standards on race day.
Key Points about Tapering:
1. Reduction in Training Volume:
The total distance or time spent training is significantly reduced.
This reduction typically ranges between 20-50% of the normal training volume.
2. Maintenance of Intensity:
Whilst volume is reduced, the intensity of the remaining workouts is often maintained or only slightly decreased.
This helps keep the body sharp and used to the high intensity of competition.
3. Duration:
The tapering period can last from a few days to 2 weeks, depending on the length and type of the event and the individual’s training plan.
If mid-season and you’re working towards a more important race, a short taper might be all you need.
4. Benefits of Tapering:
Physical Recovery: Muscle repair, replenishment of glycogen stores, and overall physical recovery.
Mental Recovery: Possibly more important than physical recovery, reducing the training load can also help alleviate mental fatigue and stress from long periods of heavy training.
Performance Improvement: Tapering leads to improved strength, speed, and endurance.