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Effects of different stepwise reduction taper protocols on cycling performance.
J Patrick Neary1, Yagesh N Bhambhani, Donald C McKenzie
1Faculty of Kinesiology, University of New Brunswick, Fredericton, New Brunswick E3B 5A3, Canada.
Summary
A 50% reduction in training volume during a 7-day taper significantly improved cycling performance in 20-km time trials. Moderate tapering enhances endurance performance by optimizing training load.
Area of Science:
- Sports Science
- Exercise Physiology
- Endurance Training
Background:
- Tapering is crucial for optimizing athletic performance.
- The optimal reduction in training volume during tapering remains debated.
- Maintaining exercise intensity during tapering is considered important.
Purpose of the Study:
- To investigate the effects of different 7-day taper protocols on 20-km cycling time trial performance.
- To determine the optimal percentage of training volume reduction for performance enhancement.
- To examine cardiorespiratory responses during simulated time trials following tapering.
Main Methods:
- 11 male cyclists completed 3 weeks of baseline training.
- Participants were randomly assigned to 30%, 50%, or 80% training volume reduction tapers (T30, T50, T80).
- Exercise intensity was maintained at 85% VO2max; cardiorespiratory data collected during 20-km time trials.
Main Results:
- The T50 protocol resulted in a significant 5.4% improvement in 20-km time trial performance.
- Concomitant increases in VO2 and O2 pulse were observed with the T50 protocol.
- No significant performance differences were found for the T30 or T80 protocols.
Conclusions:
- A moderate (50%) reduction in weekly training volume during a 7-day taper appears optimal for enhancing cycling performance.
- Maintaining exercise intensity while moderately reducing training volume can elicit significant performance improvements.
- These findings support the importance of strategic training load manipulation during tapering periods.