Discussion: Tapering
in: Orienteering; Training & Technique
Feb 22, 2006 4:36 PM
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As I sit here biding time before the Birkebeiner I am wondering about tapering. If there have been previous discussions on this point me there. I know that recovery time and optimal rest vary depending on the sport, but I have a couple questions.
1. Does training during a taper week have any benefit?
2. Will a couple days of inactivity have a negative impact?
I feel like I'm having a good taper (last week and this) but interested in other's thoughts on the subject.
1. Does training during a taper week have any benefit?
2. Will a couple days of inactivity have a negative impact?
I feel like I'm having a good taper (last week and this) but interested in other's thoughts on the subject.
Feb 22, 2006 7:40 PM
#
Kat:
I will start out with the usual qualification: I'm no expert. Now, having said that, I do have some thoughts on tapering.
It is important to note that tapering is one of those things that relies heavily on individual needs and preferences. Some people like to keep training normally up until a day or two before the big race. Others start tapering weeks in advance. And while some people like to do some light speedwork close to the race, because it makes them feel fast and gets them into the mood for racing, others like to do only easy workouts beforehand. So tapering is a very individual thing.
But some aspects are universal. There is no doubt that tapering means taking it easy. Just how easy is up to the individual, but certainly cutting down on high intensity workouts and allowing sufficient time for the body to recover are vital. You want to feel as fresh as you can on race day. So not only should you ease up with the training, but you should also try to eat properly and get adequate sleep (if you aren't doing so already). Also, if you have a really big event coming up and you know what time of day you will race, you might consider training at that particular time each day, to let your body adjust.
Personally, I think that at least some race-relevant training during a taper week is essential. Even 15-30 minutes a day can make the difference. This type of training is not meant to make you stronger (at this point, it's too late for that anyway), but rather to maintain your form. If you are a serious athlete, then you will feel the difference if you go for a run (or ski, etc) after not having done so for a week. It will feel a bit foreign at first and it will take some time for your body to get used to it once again. To keep this type of thing from happening, you should (at the very least) do a short, easy session each day or two for maintenance purposes.
However, even though I do not like the idea of taking an entire week off while tapering, I do think taking 1-2 days off can be beneficial. Besides the obvious benefits of allowing your muscles to recover, doing so can help aid recovery from injury/sickness and give you more free time, which you should spend relaxing, resting, or sleeping. Athletes need rest not only when their muscles are sore, but also when they begin to feel constantly fatigued, both physically and mentally. In this case, taking a few days off may be an even better idea than light training of any sort.
Most important advice: enjoy tapering!
It is important to note that tapering is one of those things that relies heavily on individual needs and preferences. Some people like to keep training normally up until a day or two before the big race. Others start tapering weeks in advance. And while some people like to do some light speedwork close to the race, because it makes them feel fast and gets them into the mood for racing, others like to do only easy workouts beforehand. So tapering is a very individual thing.
But some aspects are universal. There is no doubt that tapering means taking it easy. Just how easy is up to the individual, but certainly cutting down on high intensity workouts and allowing sufficient time for the body to recover are vital. You want to feel as fresh as you can on race day. So not only should you ease up with the training, but you should also try to eat properly and get adequate sleep (if you aren't doing so already). Also, if you have a really big event coming up and you know what time of day you will race, you might consider training at that particular time each day, to let your body adjust.
Personally, I think that at least some race-relevant training during a taper week is essential. Even 15-30 minutes a day can make the difference. This type of training is not meant to make you stronger (at this point, it's too late for that anyway), but rather to maintain your form. If you are a serious athlete, then you will feel the difference if you go for a run (or ski, etc) after not having done so for a week. It will feel a bit foreign at first and it will take some time for your body to get used to it once again. To keep this type of thing from happening, you should (at the very least) do a short, easy session each day or two for maintenance purposes.
However, even though I do not like the idea of taking an entire week off while tapering, I do think taking 1-2 days off can be beneficial. Besides the obvious benefits of allowing your muscles to recover, doing so can help aid recovery from injury/sickness and give you more free time, which you should spend relaxing, resting, or sleeping. Athletes need rest not only when their muscles are sore, but also when they begin to feel constantly fatigued, both physically and mentally. In this case, taking a few days off may be an even better idea than light training of any sort.
Most important advice: enjoy tapering!
Feb 22, 2006 8:14 PM
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Not a professional as well - but... with all the usual caveats such as what event you're training for, length, etc...
You want to lay off any strength training for about 7 days prior. Really, as I understand it, due to the purposeful wear and tear it does put on your body.
Also, there are some active training methods people do in the few days prior to an event to "trick" ones body in to storing more than usual carbs/glycogen.
CRAP! Russia just scored! Now I'm distracted...
You want to lay off any strength training for about 7 days prior. Really, as I understand it, due to the purposeful wear and tear it does put on your body.
Also, there are some active training methods people do in the few days prior to an event to "trick" ones body in to storing more than usual carbs/glycogen.
CRAP! Russia just scored! Now I'm distracted...
This discussion thread is closed.