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055 Tapering: How to Be at your Best without Losing Fitness

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Content provided by Paul Weber. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Paul Weber or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.

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Abusive Notion #1
If I stop training full tilt for a week, I’ll lose fitness.
Truth #1
3-10 days is not enough time for detraining to occur.
Abusive Notion #2
Tapering doesn’t do anything.
Truth #2
Tapering helps you perform better. Evidence suggests 1-3% better in endurance sports.
1. Fresher – lower fatigue while maintaining fitness
2. Time for aches and pains to go away – less restraint when it’s time to compete
How to Taper

  1. 3-10 days
  2. Half the volume always
  3. Half the intensity sometimes

When would you keep the intensity high?
You want the loads or paces to seem easy
When would you bump the intensity down?
You are nursing an injury
How I Tapered my athletes for Quarterfinals
If nursing an injury
They didn’t train at all, near-complete training cessation
Movement work, walking, relaxation
If feeling antsy
Half the volume of the sims we were running every weekend
Intensity stayed high, game speed
Rest intervals to keep the fatigue low, not getting a training stimulus at all, just another practice rep
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7552788/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8975965/

  continue reading

104 episoade

Artwork
iconDistribuie
 
Manage episode 412935602 series 3498945
Content provided by Paul Weber. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Paul Weber or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://ro.player.fm/legal.

Send us a text

Abusive Notion #1
If I stop training full tilt for a week, I’ll lose fitness.
Truth #1
3-10 days is not enough time for detraining to occur.
Abusive Notion #2
Tapering doesn’t do anything.
Truth #2
Tapering helps you perform better. Evidence suggests 1-3% better in endurance sports.
1. Fresher – lower fatigue while maintaining fitness
2. Time for aches and pains to go away – less restraint when it’s time to compete
How to Taper

  1. 3-10 days
  2. Half the volume always
  3. Half the intensity sometimes

When would you keep the intensity high?
You want the loads or paces to seem easy
When would you bump the intensity down?
You are nursing an injury
How I Tapered my athletes for Quarterfinals
If nursing an injury
They didn’t train at all, near-complete training cessation
Movement work, walking, relaxation
If feeling antsy
Half the volume of the sims we were running every weekend
Intensity stayed high, game speed
Rest intervals to keep the fatigue low, not getting a training stimulus at all, just another practice rep
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7552788/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8975965/

  continue reading

104 episoade

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