Tapering is one of the key elements in athletes' physical preparation during the
weeks before a competition. The transition between the loading phase and the
competition period is a real headache for athletes and coaches. Should
training intensity be maintained? Should volume be reduced? Should the
number of sessions increase?
Every discipline and athlete requires personalized periodization because
there is no single formula for approaching a competition. To shed light on the issue and
establish evidence-based guidelines, Mujika and colleagues
proposed a tapering model for endurance sports. Physiological
adaptations, and therefore performance, can be optimized by reducing
volume by 40 to 60% while maintaining training intensity and
frequency.
Special attention should also be paid to hydration and nutrition guidelines,
which help maximize the positive effects associated with tapering. A
good strategy may be associated with performance improvements of around 3%.
Proper training planning, always taking into account the
athlete's individual characteristics and the demands of the discipline, can therefore improve
performance on competition day—the day for which they may have worked
throughout an entire year.
AUTHOR:
Degree in Physical Activity and Sport Sciences; official master's degree in Integrative Physiology; university specialist in Personal Training; NSCA-CPT.
