Tapering for triathlon competition
DOI:
https://doi.org/10.4100/jhse.2011.62.06Keywords:
Performance, Elite, TriathlonAbstract
The taper is a phase of reduced training before major competitions. Training intensity should be maintained to retain or enhance training-induced adaptations during tapering, but reductions in other training variables should allow for sufficient recovery to optimize performance. Lowering training volume by about 41-60% induces positive physiological, psychological and performances adaptations in highly trained triathletes, but performance benefits could be attained with somewhat smaller or bigger volumes. A final increase of 20-30% of the training load during the last days before a race may be beneficial. High training frequencies (>80%) seem to be necessary to avoid detraining and "loss of feel" in highly trained triathletes. The optimal duration of the taper varies widely, and tapers lasting 4 to 28 days may be ideal for individual athletes. If a temporary increase of about 20% over the normal training load is planned during the month preceding the taper, the duration of the taper should be extended. Particular attention should be given during the taper to recovery strategies, which may help to induce parasympathetic reactivation and muscle fatigue reduction. Adequate hydration, nutrition and carbohydrate loading strategies are recommended to help triathletes perform at their best. Travel, heat and altitude are environmental factors that often need to be integrated within the taper plan, and the need for multiple peaking is another issue that needs to be addressed by coaches and triathletes.
Downloads
References
Ali, A., Caine, M.P., Snow, B.G. Graduated compression stockings: physiological and perceptual responses during and after exercise. J Sports Sci. 2007; 25:413-419. https://doi.org/10.1080/02640410600718376
Almeras, N., Lemieux, S., Bouchard, C., Tremblay, A. Fat gain in female swimmers. Physiol Behav. 1997; 61:811-817. https://doi.org/10.1016/S0031-9384(96)00559-8
Armstrong, L.E., Maresh, C.M., Castellani, J.W., Bergeron, M.F., Kenefick, R.W., Lagasse, K.E., Riebe, D. Urinary indices of hydration status. Int J Sport Nutr. 1994; 4:265-279. https://doi.org/10.1123/ijsn.4.3.265
Banister, E.W., Carter, J.B., Zarkadas, P.C. Training theory and taper: validation in triathlon athletes. Eur J Appl Physiol Occup Physiol. 1999; 79:182-191. https://doi.org/10.1007/s004210050493
Bosquet, L., Montpetit, J., Arvisais, D., Mujika, I. Effects of tapering on performance: a meta-analysis. Med Sci Sports Exerc. 2007; 39:1358-1365. https://doi.org/10.1249/mss.0b013e31806010e0
Bringard, A., Perrey, S., Belluye, N. Aerobic energy cost and sensation responses during submaximal running exercise--positive effects of wearing compression tights. Int J Sports Med. 2006; 27:373-378. https://doi.org/10.1055/s-2005-865718
Casa, D.J., Stearns, R.L., Lopez, R.M., Ganio, M.S., Mcdermott, B.P., Walker Yeargin, S., Yamamoto, L.M., Mazerolle, S.M., Roti, M.W., Armstrong, L.E., Maresh, C.M. Influence of hydration on physiological function and performance during trail running in the heat. J Athl Train. 2010; 45:147-156. https://doi.org/10.4085/1062-6050-45.2.147
Cheung, K., Hume, P., Maxwell, L. Delayed onset muscle soreness : treatment strategies and performance factors. Sports Med. 2003; 33:145-164. https://doi.org/10.2165/00007256-200333020-00005
Cheuvront, S.N., Kenefick, R.W., Montain, S.J., Sawka, M.N. Mechanisms of aerobic performance impairment with heat stress and dehydration. J Appl Physiol. 2010; 109:1989-1995. https://doi.org/10.1152/japplphysiol.00367.2010
Coutts, A.J., Slattery, K.M., Wallace, L.K. Practical tests for monitoring performance, fatigue and recovery in triathletes. J Sci Med Sport. 2007; 10: 372-381. https://doi.org/10.1016/j.jsams.2007.02.007
Garet, M., Tournaire, N., Roche, F., Laurent, R., Lacour, J.R., Barthelemy, J.C., Pichot, V. Individual Interdependence between nocturnal ANS activity and performance in swimmers. Med Sci Sports Exerc. 2004; 36:2112-2118. https://doi.org/10.1249/01.MSS.0000147588.28955.48
Halson, S. Nutrition, sleep and recovery. Eur J Sport Sci. 2008; 8:199-126. https://doi.org/10.1080/17461390801954794
Kraemer, W.J., Bush, J.A., Wickham, R.B., Denegar, C.R., Gomez, A.L., Gotshalk, L.A., Duncan, N.D., Volek, J.S., Putukian, M., Sebastianelli, W.J. Influence of compression therapy on symptoms following soft tissue injury from maximal eccentric exercise. J Orthop Sports Phys Ther. 2001; 31:282-290. https://doi.org/10.2519/jospt.2001.31.6.282
Mujika, I., Busso, T., Lacoste, L., Barale, F., Geyssant, A., Chatard, J.C. Modeled responses to training and taper in competitive swimmers. Med Sci Sports Exerc. 1996; 28:251-258. https://doi.org/10.1097/00005768-199602000-00015
Mujika, I., Chaouachi, A., Chamari, K. Precompetition taper and nutritional strategies: special reference to training during Ramadan intermittent fast. Br J Sports Med. 2010; 44:495-501. https://doi.org/10.1136/bjsm.2009.071274
Mujika, I., Padilla, S. Scientific bases for precompetition tapering strategies. Med Sci Sports Exerc. 2003; 35:1182-1187. https://doi.org/10.1249/01.MSS.0000074448.73931.11
Pyne, D.B., Mujika, I., Reilly, T. Peaking for optimal performance: Research limitations and future directions. J Sports Sci. 2009; 27:195-202. https://doi.org/10.1080/02640410802509136
Thomas, L., Busso, T. A theoretical study of taper characteristics to optimize performance. Med Sci Sports Exerc. 2005; 37:1615-1621. https://doi.org/10.1249/01.mss.0000177461.94156.4b
Thomas, L., Mujika, I., Busso, T. A model study of optimal training reduction during pre-event taper in elite swimmers. J Sports Sci. 2008; 26:643-652. https://doi.org/10.1080/02640410701716782
Thomas, L., Mujika, I., Busso, T. Computer simulations assessing the potential performance benefit of a final increase in training during pre-event taper. J Strength Cond Res. 2009; 23:1729-1736. https://doi.org/10.1519/JSC.0b013e3181b3dfa1
Trenell, M.I., Rooney, K.B., Sue, C.M., Thompson, C.H. Compression garments and recovery from eccentric exercise: a 31P-MRS study. J Sport Sci Med. 2006; 5:106-114.
Waterhouse, J., Reilly, T., Atkinson, G., Edwards, B. Jet lag: trends and coping strategies. Lancet. 2007; 369:1117-1129. https://doi.org/10.1016/S0140-6736(07)60529-7
Weerapong, P., Hume, P.A., Kolt, G.S. The mechanisms of massage and effects on performance, muscle recovery and injury prevention. Sports Med. 2005; 35:235-256. https://doi.org/10.1519/SSC.0b013e3181c33918
Wenger, H.A., Bell, G.J. The interactions of intensity, frequency and duration of exercise training in altering cardiorespiratory fitness. Sports Med. 1986; 3:346-356. https://doi.org/10.2165/00007256-198603050-00004
Wilson, J.M., Wilson, G.J. A practical approach to the taper. Strength Cond J. 2008; 30:10-17. https://doi.org/10.1519/SSC.0b013e3181636dd5
Downloads
Statistics
How to Cite
Issue
Section
License
Copyright (c) 2011 Journal of Human Sport and Exercise
This work is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International License.
Each author warrants that his or her submission to the Work is original and that he or she has full power to enter into this agreement. Neither this Work nor a similar work has been published elsewhere in any language nor shall be submitted for publication elsewhere while under consideration by JHSE. Each author also accepts that the JHSE will not be held legally responsible for any claims of compensation.
Authors wishing to include figures or text passages that have already been published elsewhere are required to obtain permission from the copyright holder(s) and to include evidence that such permission has been granted when submitting their papers. Any material received without such evidence will be assumed to originate from the authors.
Please include at the end of the acknowledgements a declaration that the experiments comply with the current laws of the country in which they were performed. The editors reserve the right to reject manuscripts that do not comply with the abovementioned requirements. The author(s) will be held responsible for false statements or failure to fulfill the above-mentioned requirements.
This title is licensed under a Creative Commons Attribution-NonCommercial-NoDerivatives 4.0 International license (CC BY-NC-ND 4.0).
You are free to share, copy and redistribute the material in any medium or format. The licensor cannot revoke these freedoms as long as you follow the license terms under the following terms:
Attribution — You must give appropriate credit, provide a link to the license, and indicate if changes were made. You may do so in any reasonable manner, but not in any way that suggests the licensor endorses you or your use.
NonCommercial — You may not use the material for commercial purposes.
NoDerivatives — If you remix, transform, or build upon the material, you may not distribute the modified material.
No additional restrictions — You may not apply legal terms or technological measures that legally restrict others from doing anything the license permits.
Notices:
You do not have to comply with the license for elements of the material in the public domain or where your use is permitted by an applicable exception or limitation.
No warranties are given. The license may not give you all of the permissions necessary for your intended use. For example, other rights such as publicity, privacy, or moral rights may limit how you use the material.
Transfer of Copyright
In consideration of JHSE’s publication of the Work, the authors hereby transfer, assign, and otherwise convey all copyright ownership worldwide, in all languages, and in all forms of media now or hereafter known, including electronic media such as CD-ROM, Internet, and Intranet, to JHSE. If JHSE should decide for any reason not to publish an author’s submission to the Work, JHSE shall give prompt notice of its decision to the corresponding author, this agreement shall terminate, and neither the author nor JHSE shall be under any further liability or obligation.
Each author certifies that he or she has no commercial associations (e.g., consultancies, stock ownership, equity interest, patent/licensing arrangements, etc.) that might pose a conflict of interest in connection with the submitted article, except as disclosed on a separate attachment. All funding sources supporting the Work and all institutional or corporate affiliations of the authors are acknowledged in a footnote in the Work.
Each author certifies that his or her institution has approved the protocol for any investigation involving humans or animals and that all experimentation was conducted in conformity with ethical and humane principles of research.
Competing Interests
Biomedical journals typically require authors and reviewers to declare if they have any competing interests with regard to their research.
JHSE require authors to agree to Copyright Notice as part of the submission process.
