The optimization of training load before a competition is very important to try to achieve maximum performance during it. A common approach is to increase the workload during 2-4 weeks and decrease it from 1 to 3 weeks before the competition. This process is called tapering. Its goal is to reduce the stress and fatigue accumulated from all the previous preparation and thus reach the event in optimal condition. However, in a very tight competition schedule, an approach of 3-7 weeks may not be feasible for elite athletes.
A recent study carried out by the group of Rønnestad (Rønnestad & Vikmoen, 2019) with elite cyclists (VO2max= 77 ± 5 mL/min/kg) has compared the effects on performance of a new 11-day tuning protocol with a reducción gradual traditional. This new approach consisted of increasing the workload for 6 days in the form of high-intensity sessions with a progressive decrease of the load in the 5 following days.
The results showed that the group that performed a compressed overload in the form of HIT for 6 days plus a tapering of 5 significantly increased their VO2max, their maximum power, their power at the threshold, and maximum lactate production, markers closely related to performance in endurance sports. In contrast, those who did a traditional tapering did not significantly improve these parameters.
Therefore, these results provide a new tool for those athletes who have little time (e.g.. two weeks) to reach an optimal state of fitness. Despite the relevance of the study, this protocol must be adapted to the context of each athlete, as there is no universal recipe that optimizes performance equally. The prior training background and the recovery capacity after a period of overload must be taken into account, as well as the psychological and physiological profile (among many other aspects) to carry out a proper preparation planning.
Reference
Rønnestad, B. R., & Vikmoen, O. (2019). A 11-day compressed overload and taper induces larger physiological improvements than a normal taper in elite cyclists. Scandinavian Journal of Medicine & Science in Sports, 0(0). //doi.org/10.1111/sms.13536
