Tapering and Peaking

Question 1

Tapering

Answer 1

Involves decreasing the volume of training whilst maintaining or increasing intensity an athlete does to allow the body time to recover from the stresses placed on them during training.

Physically
taper period should be long enough to repair tissue damaged during training and refuel energy stores.

Mentally
aim is to help the athlete reach their Ideal Performance State (IPS).

is normally done after a block of hard training or leading into a major competition

Question 2

types of athletes and tapering

Answer 2

Tapers are normally between 4 – 28 days depending on the type of event and the individual

Endurance athletes
short taper
because aerobic muscle enzymes decrease rapidly

Strength and power athletes
Longer tapers
important for sprint and strength events as strength and speed are suppressed with intense periods of high-volume training.

Peaking and tapering aim to prepare an athlete to be injury–free, physically and mentally fresh

Question 3

strategies to taper

Answer 3

Reduce training volume and maintain or increase training intensity to a level >= to competition activity

Increase the use of recovery techniques between sessions to improve the quality of recovery

Monitor diet to ensure athlete has adequate glycogen stores

Individualise programs to ensure athletes’ needs are met

Question 4

Peaking

Answer 4

The term used to describe a temporary training state which allows the athlete to perform at their optimal level

Peaking at key times is a result of a good annual plan.
Players who have peaked are said to be in the “Ideal Performance State (IPS)” or in “The Zone” which includes being at their optimal readiness to perform from a psychological, physiological, technical and tactical perspective.

Question 5

characteristics of an athlete peaking

Answer 5

physiological
Injury free
Improved rate of recovery
Optimal cardiovascular, muscular and energy systems
Responds automatically to demands

psychological
Increased self confidence
Ignores irrelevant cues
Mentally relaxed whilst still alert

tactical/technical
Ideal technical efficiency
Tactically prepared

Question 6

Use of a journal

Answer 6

performers should consider and record the emotional, mental and physical characteristics of their ideal performance.

A performer may see a particular trend developing, which helps them get into the IPS, which they try and replicate that for each performance.
Getting into the IPS is easier when the task requires performance to be at optimum level to achieve a challenging but attainable goal.