ANI Tapering Presentation 2011

Athletics Northern Ireland

Tapering Concepts and Considerations

Presentation prepared by: Derek Evely Presentation to: Athletics Northern Ireland Date: 09/24/2011

General Concepts

•  What is the purpose of a taper?

•  To bring the athlete into the best condition possible for main competition

•  Remove all residual traces of fatigue

•  Ensure that all specific qualities that have been optimally developed are in peak condition. Prioritisation of specific qualities is important.

•  E.g., speed, explosive power, specific endurance, technique

•  Do you need to taper (a lot, a little… at all)?

•  Depends upon your methodology and the athlete in question.

•  Some athletes do not respond well to too much (or any) of a taper

•  Sensitivities to loading is a key issue here

Presentation prepared by: Derek Evely. Date: 09/24/2011

Methodologies & Their Relation to Taper


•  Stage Loading Methodology (Matveyev):

•  Large wave of volume followed by large wave of intensity

•  Entrance into peak form can be a race against time

•  Taper is largely part of the overall methodology

•  Final phase taper can be quite long

•  Tapering will involve more unloading


Methodologies & Their Relation to Taper


•  Complex methodology (Tschiene):

•  Moderately high waves of volume and intensity

•  High “load” year round

•  Taper will involve less unloading relative to developmental workloads

•  Athlete never too far from competitive form

•  Short taper can bring athlete into competitive form


Tapering Specifics

•  Key things to know when designing a taper:

•  Your athlete’s individual response to training

•  Residual effect of various motor abilities (Issurin)

•  Aerobic Endurance = 30 +/- 5 days

•  Maximal Strength = 30 +/- 5 days

•  Anaerobic Glycolytic Endurance = 18 +/- 4 days

•  Strength Endurance = 15 +/- 5 days

•  Maximal Speed = 5 +/- 3 days


Tapering Specifics

•  How long should a final phase taper be?

•  Sprints: 10 days?

•  Field events: 5-7 days

•  Endurance: longer… if Stage: built into the philosophy and methodology

•  What is the content?

•  Too much taper = detrained effect, leads to loss of Peak Condition

•  Too little taper = overwork, and lack of attainment of Peak Condition

•  For sprints, throws, jumps:

•  Endurance:

•  Lifting:


Tapering Specifics

•  What should the tapering cycle structure be?

•  Consider 2+1 (even 1+1) loading days if necessary

•  If training 2x / day, when do you go to 1x / day?

•  Complete days off?

•  Experiment!!

•  When experimenting, you must record data

•  Respect training principles and common sense


Example 1: Hammer Throwers

•  Sophie Hitchon

•  Very difficult to taper… have yet to find the right combination

•  Maintenance of Peak Condition difficult as well

•  Needs loading until very close to competition

•  No rest days prior to competition




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70 m

65 m



PERIODIZATION: SOPHIE HITCHON JUNE 7 8 9 10 11 12 13 14 15 16

TRAIN X 2 TRAIN X 2 TRAIN X 2 TRAIN X 2 TRAIN TRAIN TRAIN (T)

17 18 19 20 21 22 23 24 25 26

TRAIN EURO TEAM CHAMPS (T) TRAIN X 2 TRAIN TRAIN X 2 TRAIN BEDFORD U23

27 28 29 30 JULY 1 2 3 4 5 6

TRAIN X 2 TRAIN X 2 TRAIN CORK (T) TRAIN X 2 TRAIN TRAIN X 2

7 8 9 10 11 12 13 14 15 16

TRAIN TRAIN THROWS FEST TRAIN (T) TRAIN TRAIN EURO U23 Q EURO U23 F

17 18 19 20 21 22 23 24 25 26

T() TRAIN TRAIN TRAIN TRAIN TRAIN


•  Mark Dry

•  Best competitions in 2011 = less than 3 days training week of comp

•  Needs minimum 1-2 days off before competition

•  Does not need to throw week before




PERIODIZATION: MARK DRY 6 7 8 9 10 11 12 13 14 15

TRAIN TRAIN TRAIN TRAIN TRAIN

16 17 18 19 20 21 22 23 24 25

SCOT CHAMP's TRAIN TRAIN B'HAM

GAMES TRAIN

26 27 28 29 30 31 Aug-‐01 2 3 4

TRAIN UKA TRIALS TRAIN TRAIN TRAIN

5 6 7 8 9 10 11 12 13 14

TRAIN TRAIN TRAIN TRAIN BAL 3 TRAIN

15 16 17 18 19 20 21 22 23 24

TRAIN TRAIN UK

CHALLENGE FINAL

Example 2: Sprinters


Day 10 Day 9 Day 8 Day 7 Day 6 Day 5 Day 4 Day 3 Day 2 Day 1 C C

MAXIMAL SPEED / SPEED

ENDURANCE:

1X80M(25) 1X100M(30) 1X120M(35) 1X150M

MAXIMUM INTENSITY

TEMPO RUNNING:

10X200M ON

GRASS

SPECIFIC ENDURANCE:

4X30M(5) 1-‐2X300M

(30)

TIME TRIAL INTENSITY

TEMPO RUNNING:

10X100M ON

GRASS

4X30M(5) 1X120M

95%

INTENSITY

OFF 4X30M(5) 1X80M

95%

INTENSITY

TEMPO RUNNING:

10X100M ON

GRASS

4X30M(5)

95% INTENSITY

OFF COMPETE ROUNDS

COMPETE FINAL

Day 10 Day 9 Day 8 Day 7 Day 6 Day 5 Day 4 Day 3 Day 2 Day 1 C C

MAXIMAL SPEED / SPEED

ENDURANCE:

1X80M(25) 1X100M(30) 1X120M(35) 1X150M

MAXIMUM INTENSITY

TEMPO RUNNING:

10X200M ON

GRASS

SPECIFIC ENDURANCE:

4X30M(5) 1-‐2X300M

(30)

TIME TRIAL INTENSITY

TEMPO RUNNING:

10X100M ON

GRASS

4X30M(5) 1X120M

95%

INTENSITY

OFF 4X30M(5) 1X80M

95%

INTENSITY

TEMPO RUNNING:

10X100M ON

GRASS

OFF 4X30M(5)

95% INTENSITY

COMPETE ROUNDS

COMPETE

What to do the day before / day of?

•  Week before:

•  Day before: train / not train?

•  If so what content?

•  CE, SDE, SPE or GPE?

•  Day of / before event:

•  Afternoon / evening session

•  Post-tetanic facilitation…

•  High volume, medium intensity workout of GS


Common Mistakes in Tapering

•  Destroying confidence

•  Becoming “the problem” yourself…

•  Making changes in final phase

•  Going “off the plan”: i.e., panicking… thinking that not enough work has been done (and then reacting)

•  Feeling the need to “do something”

•  Games environments… observing others

•  Using too much specific work in tapering phase…

•  Maintaining nervous system activation without using specific work.

•  Take environment of main competition into account during taper

•  Over-prepping


For further information please contact: Derek Evely, UKA National Performance Centre Director, T: 07540 703268 E: [email protected] UKA National Performance Centre, Loughborough University, Loughborough, LE11 3TU

QUESTIONS?

Education

ANI Tapering Presentation 2011