Tapering refers to the last component of the periodization cycle. It is the time when the athlete cuts down in training to allow his/her body to enter into full recovery so it can achieve maximal performance. Coaches and researchers have long been mystified by this last cycle and have tried to decipher the code behind proper rest without detraining. In the April issue of the Strength and Conditioning Journal, two researchers from Florida State University and U of I-Champaign presented a theory suggesting some general guidelines for tapering both experienced (over a year of training) and inexperienced athletes. Among typical gains during taper athletes can expect increases in power, neuromuscular function, cross sectional area of muscle, VO2max, serum testoterone and a decrease in catecholamines (a maker of overtraining), cortisol and muscle damage after workouts measured by creatine kinase concentrations. Due to all this factors, tapering an athlete becomes necessary in order to achieve the greatest results.
The findings and recommendations were as followed:
1.Keep the level of intensity, this will be defined as in relation to VO2 max in endurance athletes and 1RM in weight training.

2.Reduce the volume and duration in training as defined by total work done measured in sets and reps for weight training and distance for endurance athletes.

3.Frequency is a variable that needs further research. Currently we have seen studies that show a 20% to 50% reduction in frequency to beneficial for minimally to moderately trained individuals but another study showed that maintaining frequency resulted in an improved performance on highly trained endurance individuals while a reduction of 30% in frequency resulted in no difference in performance. Based on these and other findings the researchers recommend that inexperienced endurance athletes reduce frequency by 20% while experienced endurance athletes and both types of anaerobic athletes maintain training frequency.

4.The type of taper for optimal performance is still in need of more research. Tapers can be linear and reduce its volume by a certain percentage each day or exponential and reduce volume in a non-linear fashion (for instance reduce the volume every two days by half). Tapering can also be non-progressive and have a sudden decrease in training volume from day one. The researchers leave the type of taper to the athlete’s and coaches judgment and call for more research to be perform on the subject.

5.Reduce amount of calories to avoid body undesirable body composition changes. Tapering also results in glycogen supercompensation, so athlete’s concerned with peak performance should carbo load during taper.

6. A proper periodization should program tapers into training cycles to avoid overtraining, not just before a competition. Although the main goal of taper is to rest the athlete to allow him to compete at its best.

In conclusion, tapering remains a challenging aspect of athletic performance. The use of these guidelines should help to provide an idea of the different components to consider when building a taper program.

Luis

Source: A Practical Approach to the Taper by Jacob Wilson and Gabriel Wilson (Strength and Conditioning Journal)