Art and science of tapering: Maximizing race day performance for endurance athletes.
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Art and Science of Tapering Will Kirousis BS, CSCS, CISSN | Tri-Hard Performance Time Optimal Performance Overlo ad Traini ng Normal Traini ng Taper Period
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Prior to a focus race or event, performing a taper will allow you to maximize your performance. Tapers are a carefully planned period of training that lead to a major reduction in fatigue, thus leading to a significant increase in freshness and performance. This seminar describes how to execute a good taper, including some examples of successful tapers in cycling, triathlon and running.
Transcript of Art and science of tapering: Maximizing race day performance for endurance athletes.
Art and Science of Tapering
Will Kirousis BS, CSCS, CISSN | Tri-Hard
Perf
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ance
Time
Optimal Performance
Overload Training
Normal Training
Taper Period
Perf
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ance
Time
The Training Process:Overload + Recovery = Improved Performance
Fitness
Tri-Hard athlete & Pro MTB racer Gered Dunne on his way to winning the “Race to
the Top of VT”!
Perf
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Normal TrainingOverload Training
Taper Training
2-4 weeks 1-4 Weeks
The what and why of tapering?Minimize negative influences and maximize positive influences
Peak Performance
Fatigue
Variable Change Performance Outcome
Capillary Density Stable Total performance increases by .5-6%
after a well executed taper!
Olympic Distance Triathlon Example:
Swim pace could drop from 1:30 to
1:24/100 in
Bike power could increase from 280W
to 297W
Run pace could decrease from
7:30/mi to 7:03/mi
VO2max Increase
Economy Increase
Oxidative Enzymes Increase
Mitochondria Density Increase
Glycogen Increase
Tissue oxygen extraction Increase
Lactate at submax workloads Decrease
Lactate at max Increase
Myofibrillar ATPase Increase
Muscular force/power/shortening velocity
Increase
Endocrine Increase
Immune System Increase
HR : RPE Improves
Physiological Changes in Response to Tapering
Tri-Hard athlete Nadine Mueller after winning the 24 hours of Adrenaline MTB Race!
Psychological Changes Due to Tapering
Decrease / Improve Increase / Stable• Anger• Fear• Perceived fatigue• Confusion• Mood disturbance• Improved Vigor• Reduced stress• Slightly improved
sleep quality
• Tension
Tri-Hard athlete Marianne Valle celebrates with her family after finishing IronMan AZ 2012
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Nor
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Exponential Taper (Slow
Decay)
Step Taper
Exponential Taper (Fast Decay)
1 2 3 4 5 6 7 8 9 10 11 12 13 14
Days of TaperChart Adapted from Mujika and Padilla 2003
The 4 Major Types of Taper
Taper Duration and DeterminantsPe
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Taper Duration (weeks)
Pre Taper Performance Level
Chart adapted from Bosquet et al, 2007
Manipulating Training Variables During the Taper
Frequency Volume Intensity
Close to stable (up to 1 day less / sport
/ week
Newer/less skilled athletes can
perform well with as much as a 30-50% reduction
Skilled athletes perform worse with
more than a 20% reduction in frequency
40-60% reduction in volume
Less reduction in volume has very little validity to
assist performance
Up to 75% may benefit
performance
Maintain 25-50 of the amount of high
intensity training being performed: Intervals @ Race
intensity and up to or beyond
“threshold” pending sport
Tri-Hard athlete Mark Alderman racing the Xterra World Championships in 2014!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
20 Rest
21 Ride 1hr EZ, mid ride 8’ @ HI X 3, 2’ EZ RI
22 Bike 2hrs EZ.
23 Ride 90’ EZ
24 Ride 30’ EZ, 2X30” SHI 3’ EZ RI, 1X8’ @ HI mid ride.
25 KSR
26 KSR
27 KSR
28 Ride 1hr EZ
29 Ride 1hr EZ
30 Ride 1hr EZ. Mid ride do, 8’ HI, 2’ EZ
31 Ride 45’ EZ
1 Ride 30’ EZ, 1X30” SHI 3’ EZ RI, 1X8’ @ HI mid ride.
2 Philli
Single Sport: CyclingFrequency Volume IntensityWithin 1 workout of normal week.
Less 40% week 1Less 60% week 2OR60% reduction week 1 and 2
Continue, with about 25-50% of Intensity volume. All intensity ranges!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday15 Bike 2hrs @ MI
16 Run 7 miles @ MI
17 Swim 60’ @ MI. Mid swim do 1X8’ @ HI
18 Bike 1hr @ EZMid ride do 2X5’ @ HI, 2’ EZ RI Run 30’ @ MI, mid run do 1X6’ @ HI
19 Swim 2.4K
20 Bike 1.5hours @ MIRun 4 miles @ MI
21 Rest
22 Swim continuously for 30’. Start MI, but do the final 8’ @ HI effort.
23 Bike 45’ @ MI Run 30’ @ MI, mid run, do 2X3’ @ HI, 2’ EZ RI
24 Swim 20’ continuously at an MI intensity
25 Bike 45’ @ MI, mid ride, do 2X3’ @ HI, 2’ EZ RI Run 20’ @ MI
26 Rest
27 Bike 30’ @ MI Optional:Swim 10’ @ race venue @ MI.
28 Enjoy IM LPFocus on YOUFocus on you NOWFocus on you now PERSISTINGFocus on you now DOING WELL
Multi-Sport: TriathlonFrequency Volume IntensityWithin 1 workout of normal week.
Less 40% week 1Less 60% week 2
Continue, with about 25-50% of Intensity volume. Estimated race intensity, up to “threshold”.
Tri-Hard athlete Karen Zunti finishing IM Canada strongly!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
20 Rest
21 Run 1.5hrs @ MI.
22 Run 30’ @ MI
23 Run 60’ @ MI, mid run, do 3 X 4’ @ HI, 2’ EZ RI
24 Rest
25 Run 30’ @ MI, mid run do 2 X 5’ @ Marathon pace, 2’ EZ RI
26 Run 45’ @ MI
27 Rest
28 Run 40’ @ MI, mid run do 2 X 3’ @ HI, 2’ EZ RI
29 Run 30’ @ MI
30 Run 20’ @ MI, 1 X 8’ @ Marathon pace mid run
31 Rest
1 Run 15’ @ MI, 1X5’ @ Marathon pace mid run.
2 Marathon
Single Sport: RunningFrequency Volume IntensityWithin 1 workout of normal week.
Less 40% week 1Less 60% week 2
Continue, with about 25-50% of Intensity volume. All intensity ranges!
Tri-Hard athlete Mike Conrad strongly running the Cincinnati Marathon
Will Kirousis [email protected]
978.466.5151@willkirousis
Love To Train!
Tri-Hard athlete Greg Watson is all smiles on his way to 3rd place
international competitor at the Annapurna 100K Trail Race in Nepal!
