Difference between revisions of "The Science of Tapering"

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Tapering 101 looks in depth at tapering, following on from [[Practical Tapering]]
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=The Experiment of One =
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The studies <ref name="Effects of Tapering on Performance: A Meta-Analysis"/> of tapering indicate a high level of individual variability. This variation is as wide as 8.9% improvement to 2.3% reduction in measured performance. This may be variation from individual to individual, but it seems to me that it may also depend on the specifics of the overall training plan. Consider two marathon runners; one is building up their weekly long run as 14, 16, 18, 20, while the other has been doing 20 miles runs for several months. It seems reasonable that the two runners would require different tapers. The runner who has been quickly building up their long run distance is likely to have more [[Muscle|muscle]] damage as the body will have had little time to adjust to the distance. What does this mean to you? It means you may have to experiment with differing tapers, or at least consider different approaches.
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=Tapering for running or other sports=
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This section compares the results of tapering for running with the combined results of tapers for swimming, cycling and running. Note that these results are from many different studies, but the running studies are not looking at marathon or greater distance races, so caution is required in interpreting the results.
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==Training Intensity==
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[[File:Taper intensity multisport.jpg|none|thumb|500px|Reducing intensity for running and multisport tapers.]]
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As you can see reducing intensity has a much bigger negative impact on running than it does multisport tapers.
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==Mileage==
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[[File:Taper volume running multisport.jpg|none|thumb|500px|Reducing mileage for running and multisport tapers.]]
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The results of different volume (mileage) reductions are quite different for running. Where other sports seem to benefit most from 40-60% reduction, running benefits most from a smaller 20-40% reduction.
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==Taper Length==
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[[File:Taper length running multisport.jpg|none|thumb|500px|Taper length for running and multisport tapers.]]
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The results of a 1 or 2 week taper are similar for running and multisport, but the 3 and 4 week taper results are quite different.
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==Training Frequency==
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[[File:Taper fequency multisport.jpg|none|thumb|500px|Reducing training frequency for running and multisport tapers.]]
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Again, there are noticeable differences between running and multisport tapers. The impact of reducing frequency of running is greater, so keeping the same frequency is more important.
 +
=Variability of Tapering Results=
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This section looks at how much variability there is in tapering results. These diagrams show the 95% [http://en.wikipedia.org/wiki/Confidence_interval confidence level]. This means that one in twenty runners will be at one end of the 95% confidence level or the other.
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==Training Intensity==
 +
[[File:Taper intensity multisport confidence.jpg|none|thumb|500px|Variability and frequency for running and multisport tapers.]]
 +
You can see quite a lot of variability in the running results, but tapers without reducing intensity do not have a negative impact on performance; at worse they are no different to not tapering.
 +
==Mileage==
 +
[[File:Taper volume running confidence.jpg|none|thumb|500px|Variability and reducing mileage for running tapers.]]
 +
Here you can see that all mileage reductions can produce a negative result for some runners. The 40-60% range has the greatest potential for a negative result, so a smaller reduction seems best.
 +
==Taper Length==
 +
[[File:Taper length running confidence.jpg|none|thumb|500px|Variability and taper length for running tapers.]]
 +
For taper length, the 95% levels follow the general trend, with two weeks being optimal and not producing a negative result even for the worst off 5%.
 +
==Training Frequency==
 +
[[File:Taper fequency multisport confidence.jpg|none|thumb|500px|Variability and reducing training frequency for running and multisport tapers.]]
 +
Again, there are noticeable differences between running and multisport tapers. The impact of reducing frequency of running is greater, so keeping the same frequency is more important.
  
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See also [[Practical Tapering]] and [[Tapering Tips]]
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=Tapering and Altitude Training for Sea Level Competition=
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When using [[Altitude Training]] such as [[Intermittent Hypoxic Exposure]] to improve sea level performance, the general advice is to terminate training a 4-7 days before competition. However, this is based on anecdotal evidence rather than scientific study.  
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Tapering is the reduction in training before a competition. Tapering can produce significant gains in performance, and is part of most training plans. However, there are various approaches that can be taken based on the variables on intensity, volume and frequency.
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=Tapering and High Altitude Competition=
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Altitude acclimatization generally takes 1-2 weeks, with 4 weeks as the recommended minimum to achieve benefits. It is commonly advised that if you can't arrive in time to acclimate to the altitude, it's best to arrive at altitude as close to the time of competition as possible. This is based on the mistaken belief that there is a period of negative impact from a short period at altitude, but the evidence contradicts this and it's best to arrive as early as possible, even if that's only a day or two before the competition. However, competing at altitude without doing some type of [[Altitude Training]] is foolish, as [[Intermittent Hypoxic Exposure]] systems such as [[AltoLab]] are cheap and easy to use.  
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== The Experiment of One ==
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=See also=
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The studies of tapering indicate a high level of individual variability [1]. This variation is as wide as 8.9% improvement to 2.3% reduction in measured performance. This may be variation from individual to individual, but it seems to me that it may also depend on the specifics of the overall training plan. Consider two marathon runners; one is building up their weekly long run as 14, 16, 18, 20, while the other has been doing 20 miles runs for several months. It seems reasonable that the two runners would require different tapers. The runner who has been quickly building up their long run distance is likely to have more muscle damage as the body will have had little time to adjust to the distance. What does this mean to you? It means you may have to experiment with differing tapers, or at least consider different approaches.
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* [[Golden Rule of Tapering]]
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* [[Practical Tapering]]
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== General Observations on Tapering ==
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* [[Tapering Tips]]
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There is some debate over how much of the benefit of tapering is a short term boost due to the extra rest, and how much is a result of a better approach to training. It has been suggested that the ideal taper might also be an ideal training plan.
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* [[Three Phase Taper]]
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Tapering is a balance between recovery and detraining. Too much stress on the body will reduce race performance, but too little stress will result in detraining. Detraining can occur in the time period of many tapers, therefore it is critical that training stress is correctly applied.
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* [[Carbohydrate Loading]]
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* [[Taper Psychosis]]
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== Psychological effects of tapering ==
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Tapering has some strange and unexpected effects. You would think that lowering your training would leave you feeling great, with boundless energy and enthusiasm. For most people, the opposite is true. We feel sluggish, lethargic and slow. New aches and pains suddenly appear and we can feel like a simple walk is hard work. This can lead to fear that our fitness has disappeared, or that we have a strange new illness. In reality, I suspect this is just the fact that our bodies are used to a higher level of training stress and the lower levels feel strange. It may also be higher levels of glycogen in the muscles which make our legs feel heavy. Whatever the explanation, for most of us tapering is not the nirvana we would like.
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= References =
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<references>
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[1]Effects of Tapering on Performance: A Meta-Analysis
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<ref name="Effects of Tapering on Performance: A Meta-Analysis">Effects of Tapering on Performance: A Meta-Analysis : Medicine & Science in Sports & Exercise [http://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=08000&article=00019&type=abstract</ref http://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=08000&article=00019&type=abstract</ref>
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[http://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=08000&article=00019&type=abstract http://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=08000&article=00019&type=abstract]
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</references>

Latest revision as of 12:56, 19 August 2019

Tapering 101 looks in depth at tapering, following on from Practical Tapering

1 The Experiment of One

The studies [1] of tapering indicate a high level of individual variability. This variation is as wide as 8.9% improvement to 2.3% reduction in measured performance. This may be variation from individual to individual, but it seems to me that it may also depend on the specifics of the overall training plan. Consider two marathon runners; one is building up their weekly long run as 14, 16, 18, 20, while the other has been doing 20 miles runs for several months. It seems reasonable that the two runners would require different tapers. The runner who has been quickly building up their long run distance is likely to have more muscle damage as the body will have had little time to adjust to the distance. What does this mean to you? It means you may have to experiment with differing tapers, or at least consider different approaches.

2 Tapering for running or other sports

This section compares the results of tapering for running with the combined results of tapers for swimming, cycling and running. Note that these results are from many different studies, but the running studies are not looking at marathon or greater distance races, so caution is required in interpreting the results.

2.1 Training Intensity

Reducing intensity for running and multisport tapers.

As you can see reducing intensity has a much bigger negative impact on running than it does multisport tapers.

2.2 Mileage

Reducing mileage for running and multisport tapers.

The results of different volume (mileage) reductions are quite different for running. Where other sports seem to benefit most from 40-60% reduction, running benefits most from a smaller 20-40% reduction.

2.3 Taper Length

Taper length for running and multisport tapers.

The results of a 1 or 2 week taper are similar for running and multisport, but the 3 and 4 week taper results are quite different.

2.4 Training Frequency

Reducing training frequency for running and multisport tapers.

Again, there are noticeable differences between running and multisport tapers. The impact of reducing frequency of running is greater, so keeping the same frequency is more important.

3 Variability of Tapering Results

This section looks at how much variability there is in tapering results. These diagrams show the 95% confidence level. This means that one in twenty runners will be at one end of the 95% confidence level or the other.

3.1 Training Intensity

Variability and frequency for running and multisport tapers.

You can see quite a lot of variability in the running results, but tapers without reducing intensity do not have a negative impact on performance; at worse they are no different to not tapering.

3.2 Mileage

Variability and reducing mileage for running tapers.

Here you can see that all mileage reductions can produce a negative result for some runners. The 40-60% range has the greatest potential for a negative result, so a smaller reduction seems best.

3.3 Taper Length

Variability and taper length for running tapers.

For taper length, the 95% levels follow the general trend, with two weeks being optimal and not producing a negative result even for the worst off 5%.

3.4 Training Frequency

Variability and reducing training frequency for running and multisport tapers.

Again, there are noticeable differences between running and multisport tapers. The impact of reducing frequency of running is greater, so keeping the same frequency is more important.

4 Tapering and Altitude Training for Sea Level Competition

When using Altitude Training such as Intermittent Hypoxic Exposure to improve sea level performance, the general advice is to terminate training a 4-7 days before competition. However, this is based on anecdotal evidence rather than scientific study.

5 Tapering and High Altitude Competition

Altitude acclimatization generally takes 1-2 weeks, with 4 weeks as the recommended minimum to achieve benefits. It is commonly advised that if you can't arrive in time to acclimate to the altitude, it's best to arrive at altitude as close to the time of competition as possible. This is based on the mistaken belief that there is a period of negative impact from a short period at altitude, but the evidence contradicts this and it's best to arrive as early as possible, even if that's only a day or two before the competition. However, competing at altitude without doing some type of Altitude Training is foolish, as Intermittent Hypoxic Exposure systems such as AltoLab are cheap and easy to use.

6 See also

7 References

  1. ↑ Effects of Tapering on Performance: A Meta-Analysis : Medicine & Science in Sports & Exercise [http://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=08000&article=00019&type=abstract</ref http://journals.lww.com/acsm-msse/pages/articleviewer.aspx?year=2007&issue=08000&article=00019&type=abstract
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