055 Tapering: How to Be at your Best without Losing Fitness

Send us Fan MailAbusive Notion #1If I stop training full tilt for a week, I’ll lose fitness. Truth #13-10 days is not enough time for detraining to occur.  Abusive Notion #2Tapering doesn’t do anything.  Truth #2Tapering helps you perform better. Evidence suggests 1-3% better in endurance sports.1. Fresher – lower fatigue while maintaining fitness2. Time for aches and pains to go away – less restraint when it’s time to competeHow to Taper3-10 daysHalf the volume alwaysHalf the intensity sometimesWhen would you keep the intensity high? You want the loads or paces to seem easyWhen would you bump the intensity down? You are nursing an injury How I Tapered my athletes for QuarterfinalsIf nursing an injuryThey didn’t train at all, near-complete training cessationMovement work, walking, relaxationIf feeling antsyHalf the volume of the sims we were running every weekendIntensity stayed high, game speedRest intervals to keep the fatigue low, not getting a training stimulus at all, just another practice rephttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7552788/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8975965/