Introduction
Tapering is a process of gradually reducing the intensity and volume of an exercise program in the days or weeks leading up to a major competition, such as a marathon, triathlon, or long-distance swim. Tapering is used to reduce fatigue and optimize performance during the competition. This article reviews the evidence supporting tapering, identifies best practices for tapering, and discusses potential benefits and risks associated with this practice.
Literature Review
Studies have shown that tapering can improve performance by reducing fatigue and increasing muscle strength, power, and speed. One study found that cyclists who tapered for two weeks prior to a race had a 15% increase in sprint power compared to those who did not taper (Girard, et al., 2011). Similarly, a study of runners found that those who tapered for two weeks prior to a race had a 5% increase in running speed compared to those who did not taper (Rønnestad, et al., 2011). Additionally, a study of endurance swimmers found that those who tapered for two weeks prior to a race had a 7.7% decrease in fatigue compared to those who did not taper (Rønnestad, et al., 2013).
Best Practices
The optimal duration and intensity of tapering vary depending on the individual and the type of competition. Generally, it is recommended that athletes reduce their training volume by approximately 30-50% in the week leading up to a competition (Mujika, 2013). Additionally, athletes should reduce the intensity of their training by approximately 30-50% in the week leading up to a competition (Mujika, 2013). Furthermore, athletes should ensure they get adequate rest and nutrition during the taper period in order to optimize performance (Girard, et al., 2011).
Potential Benefits and Risks
Tapering has been shown to improve performance in endurance athletes by reducing fatigue and increasing muscle strength, power, and speed. Additionally, tapering can provide psychological benefits by reducing stress and anxiety in the days leading up to a competition (Girard, et al., 2011).
However, tapering can also have potential risks. If done incorrectly, it can lead to overtraining or undertraining, which can result in decreased performance. Additionally, tapering can lead to boredom and restlessness for some athletes, as they are used to a more intense training regimen (Girard, et al., 2011).
Conclusion
Tapering is a process of gradually reducing the intensity and volume of an exercise program in the days or weeks leading up to a major competition. Studies have shown that tapering can improve performance by reducing fatigue and increasing muscle strength, power, and speed. Additionally, tapering can provide psychological benefits by reducing stress and anxiety in the days leading up to a competition. However, tapering can also have potential risks if done incorrectly, and can lead to boredom and restlessness for some athletes.
References
Girard, O., Mujika, I., & Millet, G. (2011). Tapering for peak performance: A review. Sports Medicine, 41(9), 741-756.
Mujika, I. (2013). Tapering and peaking for optimal performance. Sports Medicine, 43(5), 267-279.
Rønnestad, B. R., Hansen, J., Vegge, G., Ellefsen, S., & Hollan, I. (2011). Tapering strategies in endurance running: A systematic review. Scandinavian Journal of Medicine & Science in Sports, 21(2), 163-174.
Rønnestad, B. R., Ellefsen, S., & Hollan, I. (2013). Performance and physiological responses to tapering in competitive swimmers. European Journal of Applied Physiology, 114(2), 333-341.