Practical aspects of tapering for competition in athletics Iñigo Mujika
Contents Effects of manipulating training variables during the taper Effects of tapering on performance: a meta-analysis Tapering induced performance improvements in athletics Environmental factors and the taper Practical recommendations from elite athletics figures
Effects of manipulating training variables during the taper
Reduction of intensity: blood and red cells Blood Volume (ml) 6500 Pre-Taper Post-Taper Red Cell Volume (ml) 3000 Pre-Taper Post-Taper 6000 * 2500 * 5500 5000 2000 Low Intensity High Intensity Low Intensity High Intensity Shepley et al. J. Appl. Physiol. 72:706-711, 1992
Reduction of intensity: glycogen and CS Glycogen (mmol. kg -1 ) 500 400 Pre-Taper Post-Taper * CS Activity (µmol. g -1. min -1 ) 40 30 Pre-Taper Post-Taper * 300 20 Low Intensity High Intensity Low Intensity High Intensity Shepley et al. J. Appl. Physiol. 72:706-711, 1992
Reduction of intensity: MVC and performance MVC Knee (Nm) 300 250 * Pre-Taper Post-Taper * Time to Exhaustion (s) 400 300 Pre-Taper Post-Taper * 200 200 100 Low Intensity High Intensity Low Intensity High Intensity Shepley et al. J. Appl. Physiol. 72:706-711, 1992
Reduction of intensity: HIIT-TT relationship TT Change during Taper (%) 20 15 10 5 0-5 -10-15 r = 0.68 P = 0.06-20 N = 8-25 0.5 1.0 1.5 2.0 2.5 3.0 3.5 4.0 4.5 5.0 5.5 HIIT during Taper (km) Mujika et al. Med. Sci. Sports Exerc. 32: 511-517, 2000
Reduction of volume: performance change Performance (s) 135 130 125 120 115 110 Pre MVT Post Pre Post LVT Mujika et al. Med. Sci. Sports Exerc. 32: 511-517, 2000
Reduction of volume: LICT-TT relationship TT Change during Taper (%) 20 15 10 5 0-5 -10-15 -20-25 12 14 16 18 20 22 24 26 28 30 32 LICT during Taper (km) r = -0.78 P < 0.05 N = 8 Mujika et al. Med. Sci. Sports Exerc. 32: 511-517, 2000
Reduction of frequency: performance change Performance (s) 130 126 * 122 118 114 110 Pre Post HFT Pre Post MFT Mujika et al. Int. J. Sports Med. 23: 367-373, 2002
% of Normal Training Normal Training Different concepts of taper 100 90 80 70 60 50 40 30 20 Step Taper (Reduced Training) 10 0 1 2 3 4 5 6 7 8 9 10 11 12 13 14 Days of Taper Mujika & Padilla, Med. Sci. Sports Exerc. 35:1182-1187, 2003
Type of taper and simulated performance TRIMP TRIMP 500 Performance 500 Performance 400 5-km Run: 1.2% vs 4.0%* 400 5-km Run: 2.4%* vs 6.3%* 300 300 200 200 100 Step 100 t = 8 0 Training Taper t = 5 0 5 10 15 20 25 30 35 40 45 0 Training Taper t = 4 0 5 10 15 20 25 30 35 40 45 Days Days Zarcadas et al. Adv. Exp. Med. Biol. 393: 179-186, 1995 Banister et al. Eur. J. Appl. Physiol. 79: 182-191, 1999
Effects of tapering on performance: a meta-analysis
Reduction of intensity meta-analysis Effect of REDUCED INTENSITY on overall effect size of performance changes REDUCED INTENSITY EFFECT SIZE Mean (95% C.I.) N P YES -0.02 (-0.37, 0.33) 63 0.91 NO 0.33 (0.19, 0.47) 415 0.0001 Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Overall Effect Size Reduction of volume meta-analysis 1.2 1.0 0.8 0.6 0.4 0.2 0.0-0.2-0.4-0.6 20% or less 21% to 40% 41% to 60% 61% or more % decrement in training volume Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Reduction of frequency meta-analysis Effect of REDUCED FREQUENCY on overall effect size of performance changes REDUCED FREQUENCY EFFECT SIZE Mean (95% C.I.) N P YES 0.24 (-0.03, 0.52) 176 0.08 NO 0.35 (0.18, 0.51) 302 0.0001 Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Overall Effect Size Taper duration meta-analysis 1.2 1.0 0.8 0.6 0.4 0.2 0.0-0.2-0.4 0 1 2 3 4 Taper Duration (Weeks) Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Type of taper meta-analysis Effect of TAPER TYPE on overall effect size of performance changes TYPE OF TAPER EFFECT SIZE Mean (95% C.I.) N P STEP TAPER 0.42 (-0.11, 0.95) 98 0.12 PROGRESSIVE TAPER 0.30 (0.16, 0.45) 380 0.0001 Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Various modes of locomotion Effect of MODERATOR VARIABLES on overall effect size of performance changes Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Tapering induced performance improvements in athletics
Performance improvements in various events Study Athletes Performance measure Performance outcome Houmard et al. 1989 Runners Incremental test Unchanged Houmard et al. 1990 Runners 5 km indoor race Unchanged Shepley et al. 1992 Runners Treadmill time to exhaustion + 6-22% McConnell et al. 1993 Runners 5 km indoor race - 1.2% Flynn et al. 1994 Runners Treadmill time to exhaustion Unchanged Houmard et al. 1994 Runners 5 km treadmill time trial +2.8% Gibala et al. 1994 Strength Elbow flexor strength +7% Child et al. 2000 Runners Simulated half marathon Unchanged Mujika et al. 2000 Runners 800 m competition Unchanged Mujika et al. 2002 Runners 800 m competition +0.4-1.9% Harber et al. 2004 Runners 8 km outdoor race +1.1% Luden et al. 2010 Runners 8 km outdoor race +3% Mujika, Tapering and Peaking for Optimal Performance p. 90-91, 2009
Universality of performance improvements No evidence of a sex effect concerning physiological adaptations and taper effects on performance Event duration and metabolic contribution do not affect the potential gain that can be obtained during the taper Technical and biomechnical aspects of competition do not seem to affect the performance outcome of a taper Tapering-induced performance gains can be expected irrespective of the caliber of the athlete Tapering-induced performance gains may have a major impact on competition placing Mujika et al. Int. J. Sports Med. 23: 582-587, 2002
Environmental factors and the taper
Environmental factors and the taper Environmental stressors like travel across time zones, heat and altitude may interfere with the taper of athletes preparing for international competition A training load reduction can help an athlete cope with jetlag, and this training reduction should be integrated into the taper program Tapering in hot environments before competition seems to be compatible with the reduction in training volume recommended when facing heat stress Altitude training camps also require an initial reduction in training load, which may in itself constitute a form of tapering Pyne et al. J. Sports Sci. 27: 195-202, 2009
Practical recommendations from elite athletics figures
Chapter 9 Tapering for Individual Endurance Sports Martin Fiz Triumphing in Eight Elite Marathons Set an achievable goal and analyze all the environmental variables that may affect training programs and race tactics Perform huge running volumes to improve economy and prepare your body for such a grueling race Learn the ideal race pace Avoid racing during the taper at velocities much faster than marathon pace Visualize the race and analyze the strengths and weaknesses of the main rivals
Chapter 10 Tapering for Sprint and Power Events Mike McFarlane Tapering to Win International Sprint Events A training program should prepare an athlete for competition from the beginning of the season, not just during the taper
Chapter 10 Tapering for Sprint and Power Events Gary Winckler Producing Extraordinary Sprint Runners Plan a taper that does not interrupt the natural rhythm and flow of an athlete s usual training and recovery scheme Focus on psychological fitness to help athletes be confident about their competence to perform the required skills under the pressure of competition Slightly reduce the training volume but maintain similar intensity during the taper Maintain short, intense bouts of strength work right up to the day before competition Perform the sessions at the time of the main event
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