The taper phase before great competitions is most certainly the most significant step of the training season. Unfortunately, this period of time is usually the most questioned and doubted by trainers, and their method in this regard has merely remained purely empirical. In this article, we shall cover the scientific knowledge on taper planning, in order to help trainers facing this important moment of the season. Definition of Taper Taper is a progressive non-linear reduction of the training load during a variable period of time, in an attempt to reduce the physiological and psychological stress of daily training and optimize sports performance (Mujika & Padilla 2000). Aim of Taper Mathematics theoretical patterns about the training effects (Mujika et al. 1996a), have shown that the primary goal of taper should be to minimize the fatigue accumulated by the swimmer during intensive training periods of time, rather that acquisition of new capacities. Indeed, the positive impact of training increases drastically during intensive training periods, and is only very little developed during taper periods. However, a great increase of the fatigue level is also a characteristic feature of intensive training, thereby hiding these adaptations and preventing the athlete from reaching good performances. On a physiological level, it has been proven that performance improvement during taper and increase of the testosterone/cortisol ratio, which is often used as an indication of the athlete's fatigue state, were linked (Mujika et al. 1996b). Decrease of the volume of training A reduction of the training charge can be planned by reducing its intensity, its volume and/or its frequency. Decreasing Intensity - Studies have shown that maintaining the intensity of the training could be a key factor for keeping adaptation and performances in the course of taper phases (Shepley et al. 1992). Decreasing Volume - As long as the intensity is maintained, one should not be afraid to lessen the charge of the training by diminishing its volume, as several physiological and performance improvements have been exposed as a result of taper practices during which the training volume was progressively brought down of 60-90% (Mujika 1998, Mujika et al. 1995). Decreasing Frequency - The trained subjects, for whom technique plays such an important role, should try and maintain training frequency during taper (Neufer et al. 1987). Taper Duration Several studies appraise how physiological parameters such as maximal oxygen consumption or muscular power can be preserved, and even improved, during a taper phase of 10 to 28 days. Some improved performances have also been timed after taper periods of 10, 14, 21 and 28 days (Mujika 1998). However, we must not forget that the period of time which stands between the benefits of taper and the negative effects of detraining have not been clearly assessed yet; plus, there is a huge variation from one individual to another as far as optimal taper duration is concerned (Mujika et al. 1996a). Type of Taper The only existing research which compared a sudden and standardized reduction of training charge, called reduction " by break ", with a progressive reduction, was conducted among triathletes; results have revealed important performance improvements after progressive taper. This same study also stated that a quick, exponential diminution of the training charge was more efficient than a slow or linear one (Banister et al. 1999). Conclusions and practical applications 1. The aim of taper should be to minimize the accumulated fatigue without compromising adaptations. 2. Maintaining training intensity is necessary to avoid detraining, providing that the minimizing of other training parameters enables a sufficient recovery to optimize performance. 3. Important decrease of training volume (60-90%) generates positive physiological and performance responds among well-trained subjects. 4. Even though adaptations can be preserved with a very low training frequency (30-50%) among relatively little-trained subjects, the highest frequencies (>80%) remain necessary to prevent detraining effects among greatly trained subjects. 5. Even though the negative effects of complete inactivity are obvious and very rapidly visible among athletes, we can expect positive physiological and performance responds after a taper phase of 4 to 28 days. 6. Techniques of progressive non-linear taper seem to have a greater positive impact on performance than taper " by break ". 7. We can expect an average performance improvement of about 3%. We may still dream, but not above 1-6%.
© Copyright 2002 Expertise in Elite sport. 2nd International Days of Sport Sciences, 12.-15. November 2002, INSEP, Paris (France). Veröffentlicht von INSEP. Alle Rechte vorbehalten.