Is this right? Taper intensity question...
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() "We start tapering for the half Ironman this week! Lower hours, but same intensity that we've been keeping over the past month." That's from my training plan. Taper is this week/next. I would have thought you lower the intensity? |
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Pro ![]() ![]() ![]() ![]() ![]() ![]() | ![]() merlin2375 - 2009-06-29 2:01 PM "We start tapering for the half Ironman this week! Lower hours, but same intensity that we've been keeping over the past month." That's from my training plan. Taper is this week/next. I would have thought you lower the intensity? Jorge wrote this and I saved it --- it makes SO MUCh sense! (I tapered but never really 'understood' )... hold on I'll find it here it is: Tapering is nothing more than reducing training load enough to allow your body to recover while doing enough to sustain the maximum amount of gained fitness. Every time you train you get fitter but you also can get proportionally more fatigue. Think it like this, every time you train you earn fitness and fatigue points. Usually fatigue points worth more than fitness point but fitness points linger longer than fatigue ones. IOW you get more tired after a session but you recover faster and the adaptation gains (fitness) will last longer. The reasoning behind tapering is that you want to keep as much fitness as you have achieved during months of training but at the same time get rid of as much of the accumulated fatigue. When you taper you get rid of that fatigue but you can also start losing some of your hard earned fitness hence while the volume is diminished we still perform some intensity to generate enough load to ‘maintain’ your fitness while allowing your body to recover at the same time.When you taper is because your main goal is to perform at your very best on race day. You are allowing your body to recover while maintaining your hard earned fitness. When athlete race with partial or no tapering it just means that while they still will strive for the best possible performance on race day given their current fitness level + chronic fatigue, the result won't be as good as if they were rested. Since athletes can only achieve a few top peak performances (max) every season, that’s why they allocate priorities to races labeling A, B, C races. The A races are those in which the athlete will taper 100% in hopes to achieve peak performance, B races are those in which the athlete will taper partially to achieve a solid performance and C races are those in which the athlete won’t taper, still a good performance might be desired but not granted. Tapering is very personal hence while fitter athletes can taper for shorter period because their bodies tend to recover faster still they tend to train more hence they might end up needing more days to recover. Less trained athletes might need more days to recover due to their lesser fitness however since usually they tend to train less they might be race ready in lesser tapering days.In the end, tapering for you will vary based on your fitness, experience, genes, etc. If you are following a plan just follow it and while training pay attention how fast or not you recover from hard/long sessions. Somewhere along training you’ll learn how much tapering you’ll need. Good luck! Edited by trishie 2009-06-29 1:21 PM |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Thanks! I think I remember he had a post about fitness and fatigue "chips" or something like that. I'd love to trade in some of those fatigue chips (for ice cream?) ![]() |
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Coach ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() 1. workload = volume + intensity. 2. Taper = reducition in workload to allow your body to recover while maintaining your hard ernead fitness What's the ideal taper workload and how long should it last will depend on the athlete's goal distance, fitness, etc. For some, dropping the volume and keeping intensity high will allow a good workload mix to enable the athlete to recover and sustain fitness level while for others droppig intensity but sustaining volume will be better, yet others will benefit from both. Some coaches made popular the whole taper approach reducing volume while sustaining intensity and presented as the optimal approach. As I said above, the optimal tapering duration and workload mix will vary from athlete to athlete; however today many coaches/plans follow the approach drescribed above now perceived as the traditional way for whatever reason. That been said, the tapering suggested on your plan should work, it might not be optimal but it should be good enough and at the end of the day, it is a general plan... Relax, follow the plan and enjoy your 1st HIM. Edited by JorgeM 2009-06-29 1:29 PM |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() JorgeM - 2009-06-29 2:28 PM 1. workload = volume + intensity. Thanks Jorge! I don't about relaxing but we'll see what happens 2. Taper = reducition in workload to allow your body to recover while maintaining your hard ernead fitness What's the ideal taper workload and how long should it last will depend on the athlete's goal distance, fitness, etc. For some, dropping the volume and keeping intensity high will allow a good workload mix to enable the athlete to recover and sustain fitness level while for others droppig intensity but sustaining volume will be better, yet others will benefit from both. Some coaches made popular the whole taper approach reducing volume while sustaining intensity and presented as the optimal approach. As I said above, the optimal tapering duration and workload mix will vary from athlete to athlete; however today many coaches/plans follow the approach drescribed above now perceived as the traditional way for whatever reason. That been said, the tapering suggested on your plan should work, it might not be optimal but it should be good enough and at the end of the day, it is a general plan... Relax, follow the plan and enjoy your 1st HIM. ![]() |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() Thanks trishie for looking that up for me, do appreciate it! |
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Master![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() ![]() | ![]() I guess I should ask, from a physiological standpoint how long does the average person hold onto their fitness from peak levels? 1 week? 3 days? |