Tapering Flashcards
what is tapering and what are the aims of it
a period of reduced training prior to an important competition
maximise physiological adaptation
eliminate accumulated fatigue
enhance performance
how much performance improvement has been seen with tapering before competition
0.5%-6%
how does tapering improve performance
restores physiological capacities which were impaired by training
restores tollerance to training
further physiological adaptation
what should be done to the training volume during a taper and give a piece of evidence to support this
dramatically reduced
6 day 800m taper, 50%/75% reduction on volume = no change in performance
what changes should be made to training frequency and give evidence to support this
maintained to at least 80%
6 day 800m taper
performance was 1.27% better when volume decrease was achieved via shorter daily training vs reduced frequency of training
what changes should be made to the intensity of training during the taper
never compromised
largest improvements in performance are seen when intensity remains the same
give some physiological factors which improve performance post taper
increased fractional utalisation of VO2 max
improved running economy
increased muscle glycogen stores
increased blood and red cell volume
give some psycgological factors which improve performance post taper
decreased perception of effort
decreased global mood disturbance
decreased preception of fatigue
increased vigor
what were the finding of research into the current tapering stratergies of elite British endurance runners
the type of training which occurred in the run up to the taper was predictive of the tapering strategy implemented
higher vol. + frequency = greater reduction of these during the taper
higher intensity of training = higher intensity in taper
this can be used to predict / prescribe tapering strategies
what was the hypothesis being tested by the 1500m time trail performance trial
1) period of tapering based on current strategies of elite British runners will improve performance
2) training above race intensity during taper will further improve performance
what were the methods of the first 1500m time trial performance trial
time trial, 7 day training, time trial
7 day taper normal
7 day taper with 115% race speed on day 5
what were the results of the first 1500m time trial performance trial
greater improvement in time trial performance in control group
intervention group had higher HR and RPE during tapering session which varied
high intensity may be less effective because of lack of recovery time
however volume reduction used here was noted to only be modest
what was changed in the methods of the second 1500m time trial performance trial
control group volume was reduced by 28%
intervention group was reduced by 60%
same race speed vs above race speed session on day 5
what were the results of the second 1500m time trial performance trial
intervention taper showed a better performance improvement
thought these results were seen because the intensity increase was offset by a greater decrease in volume
