What happens if you rest completely prior to a race?
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2010-08-04 3:51 PM |
Pro 5361 | Subject: What happens if you rest completely prior to a race? How does a few days of rest, with no significant exercise, compare to a few days of light/taper level exercise prior to a race? How far off optimum does this put an athlete? |
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2010-08-04 4:23 PM in reply to: #3023755 |
Pro 5011 Twin Cities | Subject: RE: What happens if you rest completely prior to a race? I often do nothing right before a race. In fact, I'd say I ALWAYS do nothing at least one, frequently 2 or 3 days, before. |
2010-08-04 4:27 PM in reply to: #3023755 |
Extreme Veteran 411 San Antonio | Subject: RE: What happens if you rest completely prior to a race? Havn't experimented too many times to see if it makes a difference. I usually always take the day before off. One race i had taken the previous 2 days off (life got in the way), and i did notice that during the race i felt SLIGHTLY sluggish. I wouldn't recommend consecutive days off. But i'm sure a proper taper would be optimal Proper taper meaning, your longest/hardest workouts end 2 weeks before raceday, and the week before the race, every day is lighter, leaving the last few days with a very light workout. Afterwards it should feel like you didn't even work out at all. That being said, i've never done a proper taper before |
2010-08-04 4:45 PM in reply to: #3023755 |
Elite 4048 Gilbert, Az. | Subject: RE: What happens if you rest completely prior to a race? morey000 - 2010-08-04 1:51 PM How does a few days of rest, with no significant exercise, compare to a few days of light/taper level exercise prior to a race? How far off optimum does this put an athlete? Which athlete? Tapering and rest is completely individualized. What works for one may or may not work for another. John |
2010-08-04 5:05 PM in reply to: #3023755 |
Master 1433 Calgary, AB | Subject: RE: What happens if you rest completely prior to a race? If you're bored you can google plasma expansion and see why some short intense workouts even the day before are suggested, depending on your level. If the race is on Sun I take Fri off for sure, then on Sat try for some short 10-15 s/b/r (or just a 3-4k run if it's a running race). |
2010-08-04 5:13 PM in reply to: #3023755 |
Member 90 | Subject: RE: What happens if you rest completely prior to a race? I took off 2 or 3 days before my last sprint tri. I felt fine. |
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2010-08-04 5:17 PM in reply to: #3023755 |
Subject: RE: What happens if you rest completely prior to a race? I feel like hell for the first hour or so until I warm up to it again. If I do 30 minute sprints on the bike the day before and a swim and run two days prior, I feel a WHOLE lot better than if I take the day before off. |
2010-08-04 5:59 PM in reply to: #3023755 |
Regular 209 Flagstaff | Subject: RE: What happens if you rest completely prior to a race? morey000 - 2010-08-04 10:51 AM How does a few days of rest, with no significant exercise, compare to a few days of light/taper level exercise prior to a race? How far off optimum does this put an athlete? I take the day before off. Prior to that I tend to go light/easy that week. But it's all about what works for you - give it a try and see how it goes! |
2010-08-04 6:32 PM in reply to: #3023755 |
Elite 3315 Miami | Subject: RE: What happens if you rest completely prior to a race? sprint and olympic usually normal training day or brick before the race....for HIM day off and proper taper. |
2010-08-04 6:46 PM in reply to: #3023755 |
Elite 4235 Spring, TX | Subject: RE: What happens if you rest completely prior to a race? I take off two days before, but never the day before. I usually feel very sluggish the day after a complete rest day. So for a Sunday race, I'll do some low volume high intensity work on Saturday. |
2010-08-04 6:55 PM in reply to: #3023755 |
Coach 10487 Boston, MA | Subject: RE: What happens if you rest completely prior to a race? morey000 - 2010-08-04 3:51 PM How does a few days of rest, with no significant exercise, compare to a few days of light/taper level exercise prior to a race? How far off optimum does this put an athlete? Short answer: it depends! Long answer: what's optimal for each athlete will vary based on different things like, just to name some: 1. how much training have you done before the race 2. what's your current fitness level 3. how fast you recover from chronic fatigue 4. how much you retain training adaptations (fitness) 5. what kind of distance if your main race 6. genes 7. age 8. ability to adapt for each sport All these variables can determine whether for you it might be better to take time off or do active recovery/fitness maintenance. This is the biggest reason why I think is kinda of a waste of time for general plans or for some athletes/coaches to suggest the urban myth of the 3 week taper schedule. Using training tools such as heart rate monitors/power meters/GPS (or even using just RPE), combining it with scientific models to define and quantify training load (volume + intensity) and use this as an attempt to predict performance which = fitness - fatigue allows coaches/athletes to determine optimal training load, taper, periodization, etc. per sport which is important to consider since we adapt and recover different from swimming, biking and running. There are software available such as RaceDay Apollo* or TrainingPeaks that allows you to do this (well TrainingPeaks sort of). * Disclosure - even though I am not part of Physfarm nor I benefit from promoting its products, I am part of their consortium coaching group and use their products for my own coaching business. |
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2010-08-04 7:13 PM in reply to: #3023755 |
Veteran 345 Houston, TX | Subject: RE: What happens if you rest completely prior to a race? Not that anyone cares about a newbie's experiences - but I think that the best answer is that everyone is different. I have limited experience with an extended rest period before a race, and I have lots of experience with getting back to regular workouts/training after a rest. Both are always positive for me, I am by far my strongest, fastest and freshest after a complete rest of a couple days. It could mostly be mental for me rather than physical, I don't know. I've had two running races that I had a "forced" rest before due to illness. One I didn't run a step for about 10 days before the race. Went out and PR'd that thing by a full 4 minutes off my previous PR from only 4 weeks before. Often over the years I will have to take a week off here and there from working out for finals at school, vacations, etc. Usually my first workout back rocks. Its the second, third, fourth day back that are tough. Took 10 days off to go to Costa Rica in June, my first swim back was my fastest ever. Now my pace has settled back down after 3 solid weeks of training. |
2010-08-04 7:17 PM in reply to: #3024054 |
Champion 6503 NOVA - Ironic for an Endurance Athlete | Subject: RE: What happens if you rest completely prior to a race? Initially, you will lose fitness but gain muscular health. |
2010-08-04 8:03 PM in reply to: #3024026 |
Pro 5361 | Subject: RE: What happens if you rest completely prior to a race? JorgeM - 2010-08-04 4:55 PM 1. how much training have you done before the race Plenty. Not a problem there. I'm trained up for much longer distances. 2. what's your current fitness level Excellent 3. how fast you recover from chronic fatigue Relatively slow. At 46, I'm finding this to be a big limitation. 4. how much you retain training adaptations (fitness) not bad here. I think a lot of it is mental. 5. what kind of distance if your main race This is a short sprint tri. I prefer Oly and am trained for a little longer. for instance, I ran a half mary for fun this weekend. 6. genes Levi's generally. 7. age 46 8. ability to adapt for each sport Adaptable- but slowly. My plan is to get in a good warmup tomorrow, as I haven't done much for the past 3 days. I'll be fine, I'm just wondering what the ExPhys folk say about this. |
2010-08-04 8:36 PM in reply to: #3024016 |
Extreme Veteran 1996 Halifax, Nova Scotia | Subject: RE: What happens if you rest completely prior to a race? AndrewMT - 2010-08-04 8:46 PM I take off two days before, but never the day before. I usually feel very sluggish the day after a complete rest day. So for a Sunday race, I'll do some low volume high intensity work on Saturday. Exactly the same for me. If I do take a few days off I find I don't sleep as well as I do on training days and I doubt that I am the only one like that. |
2010-08-04 9:10 PM in reply to: #3023755 |
Veteran 393 The Beautiful San Fernando Valley in Sunny L.A. | Subject: RE: What happens if you rest completely prior to a race? A few days? Ha! I take off the whole week before. I'm 47 and I know my fitness level. A week is how long it takes for the training fatigue to leave my body. When race day comes along I'm rested and ready to go! But, as so many have pointed out, everybody's different. |
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2010-08-04 9:36 PM in reply to: #3023755 |
Master 1384 Brooklyn, NY | Subject: RE: What happens if you rest completely prior to a race? Depending on how my training has gone up to the taper point. If it's been an uphill, I take at 2, nor more than 3 days off and I'm pumped on race day. If it's been going good, I take a "lighter than scheduled" taper and I'm pumped for race day too. Nothing beats finding what works for you. Good Luck. |
2010-08-05 6:02 AM in reply to: #3023755 |
Runner | Subject: RE: What happens if you rest completely prior to a race? No days off. |
2010-08-05 8:40 AM in reply to: #3023755 |
Extreme Veteran 1030 West Windsor, NJ | Subject: RE: What happens if you rest completely prior to a race? +1 on taking it easy the week before (even sprints, why not? I go balls out, so why not be rested?). Decrease volume or intensity, but not both (I like decreasing volume, but still putting in short swim bike and run intervals. Gets my body ready to go fast, gets the muscle memory / pacing set in motion, gets me in "race" mode). I take the day off 2 days before the race (i.e, Sunday race, take friday completely off). I use the day before for a 20-30 minute check ride on my bike. Easy spinning, high cadence. Get my legs ready and make sure my bike is in good working order. If I take the day off right before the race or both days off before the race, my legs tend to feel flat on race day. Everyone is different though..so try different things and see what feels better/faster! Good luck. |