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Practical aspects of tapering for competition in athletics Iñigo Mujika
Practical aspects of tapering for competition in athletics
Iñigo Mujika
Contents
Effects of manipulating training variables during the taper
Effects of tapering on performance: a meta-analysis
Tapering induced performance improvements in athletics
Environmental factors and the taper
Practical recommendations from elite athletics figures
Effects of manipulating training variables during the taper
Reduction of intensity: blood and red cells
Shepley et al. J. Appl. Physiol. 72:706-711, 1992
LowIntensity
6000
6500
Blood Volume(ml)
5500
5000
Pre-Taper
Post-Taper
*
HighIntensity
3000
Red Cell Volume(ml)
2500
2000
*
Pre-Taper
Post-Taper
LowIntensity
HighIntensity
Reduction of intensity: glycogen and CS
Shepley et al. J. Appl. Physiol. 72:706-711, 1992
500
Glycogen(mmol.kg-1)
300
Pre-Taper
Post-Taper
*
400
LowIntensity
HighIntensity
40
CS Activity(µmol.g-1.min-1)
30
20
*
Pre-Taper
Post-Taper
LowIntensity
HighIntensity
Reduction of intensity: MVC and performance
Shepley et al. J. Appl. Physiol. 72:706-711, 1992
300
MVC Knee(Nm)
250
200
*
Pre-Taper
Post-Taper
*
LowIntensity
HighIntensity
300
400
Time to Exhaustion(s)
200
100
Pre-Taper
Post-Taper
*
LowIntensity
HighIntensity
Mujika et al. Med. Sci. Sports Exerc. 32: 511-517, 2000
HIIT during Taper (km)
-25
-20
-15
-10
-5
0
5
10
15
20
0.5 1.0 1.5 2.0 2.5 3.0 3.5 4.0 4.5 5.0 5.5
r = 0.68P = 0.06N = 8
TT Change during Taper (%)
Reduction of intensity: HIIT-TT relationship
Pre Post
LVT
110
115
120
125
130
135
Pre Post
MVT
Performance (s)
Reduction of volume: performance change
Mujika et al. Med. Sci. Sports Exerc. 32: 511-517, 2000
Mujika et al. Med. Sci. Sports Exerc. 32: 511-517, 2000
LICT during Taper (km)
-25
-20
-15
-10
-5
0
5
10
15
20
12 14 16 18 20 22 24 26 28 30 32
r = -0.78
P < 0.05
N = 8
TT Change during Taper (%)
Reduction of volume: LICT-TT relationship
110
114
118
122
126
130
Pre Post
HFT
Pre Post
MFT
Performance (s)
*
Reduction of frequency: performance change
Mujika et al. Int. J. Sports Med. 23: 367-373, 2002
Different concepts of taper
100
90
80
70
60
50
40
30
20
10
01 2 3 4 5 6 7 8 9 10 11 12 13 14
No
rma
l T
rain
ing
Days of Taper
% o
f N
orm
al
Train
ing
Step Taper(Reduced Training)
Mujika & Padilla, Med. Sci. Sports Exerc. 35:1182-1187, 2003
0
100
200
300
400
500
0 5 10 15 20 25 30 35 40 45
Days
TRIMP
Step
t = 5Training Taper
Performance
• 5-km Run: 1.2% vs 4.0%*
Days
0
100
200
300
400
500
0 5 10 15 20 25 30 35 40 45
Training Taper
TRIMP
t = 8
t = 4
Performance
• 5-km Run: 2.4%* vs 6.3%*
Banister et al. Eur. J. Appl. Physiol. 79: 182-191, 1999
Type of taper and simulated performance
Zarcadas et al. Adv. Exp. Med. Biol. 393: 179-186, 1995
Effects of tapering on performance: a meta-analysis
Reduction of intensity meta-analysis
Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Effect of REDUCED INTENSITY on overall effect size of performance changes
REDUCED INTENSITY
YES
NO
EFFECT SIZEMean (95% C.I.)
N P
-0.02 (-0.37, 0.33)
0.33 (0.19, 0.47)
63
415
0.91
0.0001
Reduction of volume meta-analysis
Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
-0.6
-0.4
-0.2
0.0
0.2
0.4
0.6
0.8
1.0
1.2
% decrement in training volume
Overa
ll E
ffec
t S
ize
20% or less 21% to 40% 41% to 60% 61% or more
Reduction of frequency meta-analysis
Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Effect of REDUCED FREQUENCY on overall effect size of performance changes
REDUCED FREQUENCY
YES
NO
EFFECT SIZEMean (95% C.I.)
N P
0.24 (-0.03, 0.52)
0.35 (0.18, 0.51)
176
302
0.08
0.0001
Taper duration meta-analysis
Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
-0.4
-0.2
0.0
0.2
0.4
0.6
0.8
1.0
1.2
0 1 2 3 4
Taper Duration (Weeks)
Overa
ll E
ffec
t S
ize
Type of taper meta-analysis
Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Effect of TAPER TYPE on overall effect size of performance changes
TYPE OF TAPER
STEP TAPER
PROGRESSIVE TAPER
EFFECT SIZEMean (95% C.I.)
N P
0.42 (-0.11, 0.95)
0.30 (0.16, 0.45)
98
380
0.12
0.0001
Various modes of locomotion
Bosquet et al. Med. Sci. Sports Exerc. 39: 1358-1365, 2007
Effect of MODERATOR VARIABLES on overall effect size of performance changes
Tapering induced performance improvements in athletics
Performance improvements in various events
Mujika, Tapering and Peaking for Optimal Performance p. 90-91, 2009
Study Athletes Performance measure Performance outcome
Houmard et al. 1989 Runners Incremental test Unchanged
Houmard et al. 1990 Runners 5 km indoor race Unchanged
Shepley et al. 1992 Runners Treadmill time to exhaustion + 6-22%
McConnell et al. 1993 Runners 5 km indoor race - 1.2%
Flynn et al. 1994 Runners Treadmill time to exhaustion
Houmard et al. 1994 Runners +2.8%5 km treadmill time trial
Gibala et al. 1994 Strength +7%Elbow flexor strength
Child et al. 2000 Runners Simulated half marathon
Mujika et al. 2000 Runners 800 m competition
Mujika et al. 2002 Runners +0.4-1.9%800 m competition
Harber et al. 2004 Runners +1.1%8 km outdoor race
Luden et al. 2010 Runners +3%8 km outdoor race
+ 6-22%
+2.8%
+7%
+ 6-22%
+2.8%
+0.4-1.9%
+7%
+ 6-22%
+2.8%
+1.1%
+0.4-1.9%
+7%
+ 6-22%
+2.8%
+3%
+1.1%
+3%
+0.4-1.9%
+1.1%
+3%
+7%
+0.4-1.9%
+1.1%
+3%
+2.8%
+7%
+0.4-1.9%
+1.1%
+3%
+ 6-22%
+2.8%
+7%
+0.4-1.9%
+1.1%
+3%
+ 6-22%
+2.8%
+7%
+ 6-22%
+2.8%
+0.4-1.9%
+7%
+ 6-22%
+2.8%
+1.1%
+0.4-1.9%
+7%
+ 6-22%
+2.8%
+3%
+1.1%
+0.4-1.9%
+7%
+ 6-22%
+2.8%+2.8%
Unchanged
Unchanged
Unchanged
Universality of performance improvements
No evidence of a sex effect concerning physiological
adaptations and taper effects on performance
Event duration and metabolic contribution do not affect
the potential gain that can be obtained during the taper
Technical and biomechnical aspects of competition do not
seem to affect the performance outcome of a taper
Tapering-induced performance gains can be expected
irrespective of the caliber of the athlete
Tapering-induced performance gains may have a major impact
on competition placing
Mujika et al. Int. J. Sports Med. 23: 582-587, 2002
Environmental factors and the taper
Environmental factors and the taper
Environmental stressors like travel across time zones, heat
and altitude may interfere with the taper of athletes
preparing for international competition
Pyne et al. J. Sports Sci. 27: 195-202, 2009
A training load reduction can help an athlete cope with jet-
lag, and this training reduction should be integrated into
the taper program
Tapering in hot environments before competition seems to
be compatible with the reduction in training volume
recommended when facing heat stress
Altitude training camps also require an initial reduction in
training load, which may in itself constitute a form of
tapering
Practical recommendations from elite athletics figures
Chapter 9 – Tapering for Individual Endurance Sports
Martin FizTriumphing in Eight Elite Marathons
•Set an achievable goal and analyze all the environmental variables that may affect training programs and race tactics
•Perform huge running volumes to improve economy and prepare your body for such a grueling race
•Learn the ideal race pace
•Avoid racing during the taper at velocities much faster than marathon pace
•Visualize the race and analyze the strengths and weaknesses of the main rivals
Chapter 10 – Tapering for Sprint and Power Events
Mike McFarlaneTapering to Win International Sprint Events
•A training program should prepare an athlete for competition from the beginning of the season, not just during the taper
Chapter 10 – Tapering for Sprint and Power Events
Gary WincklerProducing Extraordinary Sprint Runners
•Plan a taper that does not interrupt the natural rhythm and flow of an athlete’s usual training and recovery scheme
•Focus on psychological fitness to help athletes be confident about their competence to perform the required skills under the pressure of competition
•Slightly reduce the training volume but maintain similar intensity during the taper
•Maintain short, intense bouts of strength work right up to the day before competition
•Perform the sessions at the time of the main event
ESKERRIK ASKO!
(“Thank you very much!” in Basque Language)
