If you have heard about tapering or tapering but you do not have a clear idea of what it implies, from today you will be able to understand it and apply it for your workouts.
Following expert authors from the training area such as Mujika and Padilla (2003), the tapering or tuning one defines reduction of training load over a period of time, Which aims to reduce physiological stress y psychological of daily training and optimise the performance.
For this, several experts of the area advise maintain training intensity, reduce the volume (in a range between 60 and 90%) and reduce the frequency of training (no more than 20%).
The tapering period is very variable, ranging from 4 days to 4 weeks (Mujika and Padilla, 2003).
Applying tapering to triathletes we have the following recommendations (Mujika, 2011):
In addition, during the tapering period you must pay special attention to the invisible training, ie the recuperación, eating e hydration, dream, rest and physiotherapy.
These aspects, together with the reduction of stress by training, will help your body arrive in the best conditions of recovery and assimilation of training charges to compete.
References
Mujika I, Padilla S. (2003). Scientific bases for precompetition tapering strategies. Medicine Sciences of Sports Exercise. 35 (7): 1182-7.
Mujika (2011). Tapering for triathlon competition. Journal of Human Sport and Exercise 6: 264-270
Laura García Cervantes
Dra. Science of Physical Activity and Sport
Technical Director Club Trikatlón Tres Cantos
Triathlon and Swimming Senior Trainer
Paratriathlon Specialist Trainer