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Scientific bases for precompetition tapering strategies
1Department of Research and Development, Medical Services, Athletic Club of Bilboa, Basque Country, Spain. imujika@grn.es
Medicine and Science in Sports and Exercise
|July 4, 2003
Summary
Tapering reduces training load to minimize fatigue and optimize athletic performance. This involves decreasing volume and frequency while maintaining intensity, leading to significant performance improvements.
Area of Science:
- Sports Science
- Exercise Physiology
Background:
- Athletic training involves significant physiological and psychological stress.
- Optimizing performance requires managing fatigue and maintaining adaptations.
Purpose of the Study:
- To define the optimal strategy for tapering in sports.
- To investigate the effects of tapering on athletic performance.
Main Methods:
- Implementing progressive nonlinear reduction in training load.
- Manipulating training intensity, volume (up to 60-90%), and frequency (up to 20%).
- Varying taper durations (4 to over 28 days).
Main Results:
- Progressive nonlinear tapers are superior to step tapers for performance enhancement.
- Performance improvements average approximately 3% (range 0.5-6.0%).
- Positive physiological and psychological adaptations occur during tapering.
Conclusions:
- Tapering is crucial for maximizing athletic performance by reducing fatigue.
- Maintaining training intensity is key during the taper period.
- Optimal tapering strategies involve nonlinear reductions in volume and frequency.