📅The taper period is a deliberate adjustment of training elements prior to a race.
✨Getting the taper right can lead to a 3% improvement in running performance.
👟Nike's Super Shoes also promise a similar performance boost.
📉Ignoring or getting the taper wrong can nullify months of training.
🍰The taper period is akin to baking a cake and requires a cool-off period and final touches to achieve optimal race day performance.
How long should the taper period be?
—A two-week taper period is often considered optimal, balancing the positive effects of fatigue disappearance and the negative effects of detraining.
How much should training volume be reduced during the taper?
—A reduction of 40-60% in training volume is recommended for optimal performance gains.
Should training frequency be reduced during the taper?
—Generally, it is advised to maintain a similar training frequency, with a possible reduction of 20% if psychological readiness for the race is low.
Should intensity be maintained during the taper?
—Maintaining intensity, especially with short, fast sessions, can help preserve physiological adaptations and prevent a decline in performance.
How does strength training fit into the taper period?
—During the taper, strength training can be reduced to once a week or removed completely in the second week to support optimal performance.
00:00Introduction to the importance of the taper period for race preparation.
02:06The duration of the taper period and recommended length.
05:54Adjusting training volume and its effects on performance.
06:41Maintaining training frequency and its impact on psychological readiness.
08:18Balancing training intensity to preserve adaptations and prevent performance decline.
11:01Incorporating strength training into the taper period and its recommended adjustments.
11:59Promotion of an additional video on pacing strategy for race day.
12:10Closing remarks on the importance of the taper period in race preparation.
