By Chris Myers, PCG Elite Coach
As the summer comes to an end, many triathletes are
beginning final preparations for the biggest races of the season. The tapering
process is the final piece of a training program to maximize physical fitness.
A few weeks ago Triradar.com published an article titled
“Scientific Tapering Made Easy.” The author of the article made a good attempt
at simplifying the process, but the result is fundamentally flawed. The stated
definition of volume and instructions of how to perform a taper oversimplify
the tapering process and puts the athlete in danger of ruining his or her
progress.
The article defines volume as a product of duration and
distance. With the incorporation of technology such as power and heart rate
monitors, the definition has changed; volume is better defined as a product of
duration and intensity, better communicating the training picture. In triathlon
it is extremely important to define training volume correctly. The balancing
act between three different events is tricky, and the correct calculation and
measurement of training volume requires constant monitoring.
The other aspect in which the article was incorrect was its
explanation of how to do a scientific taper. The author states:
An effective taper must always involve a reduction in training
volume of at least 60 percent, while frequency of training should be kept the
same or reduced only slightly. Intensity must be kept as high or slightly
higher than usual and maintained right up to race day.
This oversimplification is completely wrong. The scientific
taper is defined as “specialized exercise training technique which has been
designed to reverse training-induced fatigue without a loss of the training
adaptations” (Neary, Martin, Reid, Burnham, & Quinney, 1992).
Four different tapering techniques exist: linear, fast
exponential, slow exponential, and step taper, also known as reduced training
(Mujika & Padilla, 2003). Figure 1 below depicts these four tapering
methods. The author of the Triradar.com article described the reduced training
tapering method.
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| Mujika & Padilla, 2003 |
The training volume is reduced in all case; the difference
between the methods is the reduction rate. The linear taper has a higher
training load and slower reduction rate. The exponential taper rates have a slow
or fast reduction rate, and the slow exponential taper has a higher training
volume (Mujika & Padilla, 2003). Weightlifters and bodybuilders preparing
for competition primarily use the step taper (reduced training) method.
Choosing the right type of taper and volume reduction
depends on the triathlete’s fitness level, which is determined through several
different factors. Some of these factors are the number of hours trained per
week, weekly TSS accumulation, CTL, etc. The application of the taper is more
of an art than a science. To determine the correct tapering method, a minor
taper should be conducted during a triathlete’s season; this helps to identify
the best course of action before the season’s culminating event.
Performing the taper requires manipulating training volume
equation, time, and intensity. Before this is done, the triathlete needs to ask
himself/herself, “What kind of athlete am I? Am I a trained or an untrained
triathlete?” The type of training level will determine how much reduction in
time and intensity is needed to do the proper taper. Those triathletes with a
higher TSS and CTL or even a post-overreaching training cycle will need more of
a reduction of training volume than those with a lower TSS and CTL. For
example, a highly trained triathlete will need a training volume reduction of
60-90%, whereas an untrained athlete will only need up to a 30% reduction in
training volume (Mujika & Padilla, 2003). The key during the tapering
process is to maintain the intensity of training volume to avoid detraining
(Mujika & Padilla, 2003). This allows for optimal performance during the
key athletic event.
The other side of performing the taper is the timing of
it. Like the type of taper, timing is
determined by the athlete’s fitness and experience level. The physiological
benefits of a taper typically last for seven to fourteen days. No matter how
experienced or inexperienced a triathlete is, he/she can reap the physiological
benefits of the taper (McNealy & Sandler, 2007).
To advise randomly dropping one’s training volume by 60% for
an unspecified period of time is reckless. The triathlete would most likely
lose the physiological adaptations and gains from a season’s worth of hard
work.
Remember, the goal of the taper is to maximize the
physiological benefits of training. It induces the positive physiological and
psychological aspects of a good training program. Before making the decision of
which taper is right for you, do the research and find out which technique is
the best for you.
