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 See also Tapering 101 looks in depth at tapering, following on from [[Practical Tapering]] and [[Tapering Tips]] 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. == The Experiment of One ==The studies <ref name="Effects of Tapering on Performance: A Meta-Analysis"/> 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. == General Observations on Tapering =for running or other sports=There is some debate over how much of This section compares the benefit results of tapering is a short term boost due to for running with the extra restcombined results of tapers for swimming, cycling and how much 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. ==Training Intensity==[[File:Taper intensity multisport.jpg|none|thumb|500px|Reducing intensity for running and multisport tapers.]]As you can see reducing intensity has a result much bigger negative impact on running than it does multisport tapers. ==Mileage==[[File:Taper volume running multisport.jpg|none|thumb|500px|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 better approach to trainingsmaller 20-40% reduction. ==Taper Length==[[File:Taper length running multisport.jpg|none|thumb|500px|Taper length for running and multisport tapers. It has been suggested that ]]The results of a 1 or 2 week taper are similar for running and multisport, but the ideal 3 and 4 week taper might also be an ideal results are quite different. ==Training Frequency==[[File:Taper fequency multisport.jpg|none|thumb|500px|Reducing training planfrequency for running and multisport tapers.]]Tapering is a balance Again, there are noticeable differences between recovery running and detrainingmultisport tapers. Too The impact of reducing frequency of running is greater, so keeping the same frequency is more important. =Variability of Tapering Results=This section looks at how much stress on variability there is in tapering results. These diagrams show the body 95% [http://en.wikipedia.org/wiki/Confidence_interval confidence level]. This means that one in twenty runners will reduce race performance, but too little stress will result in detrainingbe at one end of the 95% confidence level or the other. ==Training Intensity==[[File:Taper fequency multisport confidence.jpg|none|thumb|500px|Reducing intensity for running tapers. Detraining ]]You can occur see quite a lot of variability in the time period of many running results, but tapers, therefore it is critical that training stress is correctly appliedwithout reducing intensity do not have a negative impact on performance; at worse they are no different to not tapering. == Psychological effects of tapering Mileage==Tapering has [[File:Taper volume running confidence.jpg|none|thumb|500px|Reducing mileage for running tapers.]]Here you can see that all mileage reductions can produce a negative result for some strange and unexpected effectsrunners. You would think that lowering your training would leave you feeling greatThe 40-60% range has the greatest potential for a negative result, with boundless energy and enthusiasmso a smaller reduction seems best. ==Taper Length==[[File:Taper length running confidence.jpg|none|thumb|500px|Taper length for running tapers. ]]For most peopletaper length, the 95% levels follow the general trend, with two weeks being optimal and not producing a negative result even for the opposite is trueworst off 5%. ==Training Frequency==[[File:Taper fequency multisport confidence.jpg|none|thumb|500px|Reducing training frequency for running tapers. We feel sluggish]]Again, lethargic there are noticeable differences between running and slowmultisport tapers. New aches and pains suddenly appear and we can feel like a simple walk The impact of reducing frequency of running is greater, so keeping the same frequency is hard workmore important. This can lead =Tapering and Altitude Training for Sea Level Competition=When using altitude training such as [[Intermittent Hypoxic Exposure]] to fear that our fitness has disappearedimprove sea level performance, or that we have the general advice is to terminate training a strange new illness4-7 days before competition. In realityHowever, I suspect this is just based on anecdotal evidence rather than scientific study. =Tapering and High Altitude Competition=Altitude acclimatization generally takes 1-2 weeks, with 4 weeks as the fact recommended minimum to achieve benefits. It is commonly advised that our bodies are used 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 higher level period of training stress 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 lower levels feel strangecompetition. It may also be higher levels of glycogen in the muscles which make our legs feel heavy. Whatever the explanationHowever, for most competing at altitude without doing some type of us tapering altitude training is not the nirvana we would likefoolish, as [[Intermittent Hypoxic Exposure]] systems such as [[AltoLab]] are cheap and easy to use. =See also=* [1[Golden Rule of Tapering]]* [[Practical Tapering]]* [[Tapering Tips]]= References =<references><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]></references>