The practice of reducing training volume and intensity before a competition is crucial for peak athletic performance. Though scientific opinions vary, and individual needs differ, tapering ensures full recovery and optimal performance. This article explores the why and how of tapering, focusing on essential strategies for paddlers.
Why Taper?
Tapering allows your body to recover from accumulated fatigue, ensuring you are fully rested and ready for peak performance. After intense training blocks, tapering helps eliminate residual fatigue, making you feel fresh and strong for competition [1]. Table 1 summarizes the physiological variables affected by tapering.
Key Factors to Consider:
1. Nutrition: Proper nutrition is vital during tapering. Stay hydrated and ensure glycogen stores are full. Low muscle glycogen leads to poor performance. Avoid hunger, especially when traveling to events. Carbohydrate-loading (10–12 g/kg/day for 36–48 hours before the event) can significantly improve performance, as seen in cyclists.
2. Hydration: Maintain less than 2% body weight loss to avoid negative impacts on anaerobic processes, thermoregulation, and cardiac function. Use urine color as a hydration gauge: light yellow indicates good hydration; darker urine signals a need for more fluids.
Tapering Training Variables:
Adjust the following variables for an effective taper [1]:
– Training Frequency: Keep it stable at one session per day.
– Training Volume: Gradually reduce by 40-60%. Exceeding this reduction can harm performance.
– Training Intensity: Maintain or slightly increase intensity, focusing on race pace or above lactate threshold work (25-50%).
Tapering Strategies:
Choose from these four tapering strategies based on your needs [1]:
1. Linear Tapering: Gradually reduce training volume over time. Ideal for long-distance or strength athletes. For example, reduce a 12 km training session by 2 km daily or decrease sets/reps in strength training.
2. Exponential Tapering (Slow): Slowly reduce weekly training volume, e.g., by 5% daily over a week.
3. Exponential Tapering (Fast): Quickly reduce daily training volume over a few days for a rapid taper.
4. Step Taper: Immediately reduce training volume by a significant amount and maintain it until competition. For instance, cut volume by 50% seven days before the event and maintain it.
General Tapering Tips:
– Start Two Weeks Prior: Adjust based on training fatigue levels. The harder the training leading up to the taper, the longer the taper required.
– Volume Reduction. Aim for a 40-60% reduction over two weeks.
– Maintain Intensity: Keep intensity the same or slightly higher.
– Training Frequency: Do not reduce by more than 20%.
– Psychological Comfort: Choose a strategy that feels right. What works for one athlete may not work for another.
-Baseline Preparation: Ensure proper hydration and nutrition. Tapering cannot compensate for inadequate training; it should complement solid preparation [1-2].
In conclusion, tapering is a personalized process. Start two weeks before your event, adjust based on your training load, and ensure you’re mentally and physically prepared. By fine-tuning your tapering strategy, you can achieve peak performance on race day [1-2].
References
1: Le Meur, Y, C Hausswirth, and I Mujika. “Tapering for Competition: A Review.” Science & Sports 27.2 (2012): 77–87. Web.
2: Murach, Kevin A, and James R Bagley. “Less Is More: The Physiological Basis for Tapering in Endurance, Strength, and Power Athletes.” 3.3 (2015): 209–218. Web.
About the author – Dr. Kent Klitgaard
Dr. Klitgaard holds a PhD in biomechanics with a specialization in sprint kayaking. He has a solid background in sports science and is currently doing research and coaching. Dr. Klitgaard collaborates with Team Danmark and the Danish national kayaking team. With extensive experience as a coach, he also enjoys sprinting on the water whenever possible. For those seeking personalized guidance, Dr. Klitgaard offers online coaching through Instagram @Kayak_Kent, feel free to reach out to him.
