Working through plans for one of the athletes I coach in cycling and my own up and coming running and cycling events for April and early Ma, got me thinking about tapering. When is the best time to taper? How long should it be for? What should the ramp down in intensity look like? Tapering is essential for athletes of all levels to optimise performance and reduce fatigue before a competition, but typically is something that amateur athletes get wrong or don’t do for fear of ‘losing fitness’.
So I wondered if anyone had done a meta analysis study looking at all the tapering philosophies?
In 2023, the Department of Physical Education and Sports Science, National Institute of Education, Nanyang Technological University, Singapore conducted a meta analysis aimed at investigating the impact of tapering strategies on performance in endurance athletes. The study included 14 studies of moderate to slightly high quality, focusing on time trial (TT) performance, time to exhaustion (TTE), and maximal oxygen consumption (VO2max).
The key findings of the meta-analysis were as follows:
Tapering, especially a 21-day taper with a 41-60% reduction in training volume while maintaining intensity and frequency, was effective in improving performance gains.
Pre-competition tapering led to significant improvements in TT and TTE performance, with no significant effects on VO2max and exercise economy.
Combining tapering with pre-taper overload training resulted in a more significant improvement in TT performance compared to conventional tapering.
Pre-taper overload training at 85-95% of maximum heart rate intensity was found to enhance training-induced adaptations and performance gains post-taper.
Pre-taper overload
The pre-taper overload is interesting. I’ve not really tried it out on any of the athletes I coach but it is figuring in my plans for my running event in April.
It refers to a training strategy implemented before the taper phase. This phase involves increasing the training load or intensity to induce further adaptations in the body before reducing the training volume during the taper period. The goal of pre-taper overload training is to enhance your physical and physiological capacities, leading to improved performance outcomes post-taper.
Key points about pre-tapering training overload include:
Intensity Increase: During the pre-taper overload phase, you typically train at higher intensities, often around 85-95% of their maximum heart rate. This increase in intensity aims to push the body to adapt further and prepare for the upcoming competition.
Adaptation Facilitation: By subjecting the body to a higher training load before tapering, you can facilitate additional adaptations that may contribute to enhanced performance during the taper and competition phases.
Supercompensation: Pre-taper overload training can lead to a state of supercompensation, where the body rebounds and improves its performance capacity beyond baseline levels. This can result in peak performance during the competition phase.
Training-Induced Adaptations: The increased training load during the pre-taper phase can stimulate specific adaptations in the body, such as improved cardiovascular efficiency, muscle endurance, and neuromuscular coordination, which can positively impact performance.
In conclusion, the research provides valuable insights into the effectiveness of tapering strategies in improving performance outcomes in endurance athletes. The findings support the implementation of tailored tapering approach, especially when combined with pre-taper overload training, to optimise performance gains.
Practical recommendations for mid life athletes
Amateur mid-life athletes can benefit from tapering strategies similar to elite athletes, although the specific approach may vary based on individual factors such as training history, fitness level, and competition goals. Tapering is essential for athletes of all levels to optimise performance and reduce fatigue before a competition. Here are some considerations for amateur mid-life athletes regarding tapering:
Training Experience: Amateur mid-life athletes may have varying levels of training experience. Those with a consistent training history may respond well to tapering, while beginners may need to adjust the tapering duration and intensity based on their fitness level.
Recovery Needs: I my experience, mid-life athletes generally require longer recovery periods compared to younger athletes. Tapering can help reduce accumulated fatigue and allow for adequate recovery before a competition, improving performance outcomes.
Individualised Approach: You should tailor your tapering strategies based on your specific needs and responses to training. Factors such as age-related changes in recovery capacity, injury history, and overall health should be considered when planning a taper.
Gradual Reduction: Tapering for mid-life athletes may involve a more gradual reduction in training volume and intensity to prevent detraining effects while still allowing for adequate recovery and performance enhancement.
Monitoring Performance: It is essential to monitor your performance during the tapering phase. Keeping track of key performance indicators, such as times, perceived exertion, and recovery markers like HRV, can help assess the effectiveness of the tapering strategy.
It can be hard to get these things right as part of an overall plan or when you have multiple events to take into consideration which is why it can be useful to consult with a coach, who can provide guidance on adjusting training volume, intensity, and duration to suit the individual athlete's needs.