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Why You Should Taper Before a Big Race (This is for you Robin!)
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10/23/2008
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Like many runners, you probably run a number of races throughout the year, but of those races, only a few are really "big". Those are the races on which you focus your training for months in advance, and where you hope to run a PR (Personal Record).
When you're down to a week to go before a "big" race, what sort of running do you do? Let's assume it's a 10-mile race and that you are serious about your finishing time, in which case you have probably considered tapering in some form. Perhaps you know you should cut back a bit, but feel you need a few more long, fairly hard runs just to make sure you can complete the distance within your hoped-for time. Or perhaps you will cut way back on the total number of miles you ran, either running them all very slowly or maybe including some fast interval or fartlek work.
Or perhaps you won't run at all. But how many of you will plan to limit yourselves to just small amounts of fast running covering a total of only a few miles? Probably none. However, according to some researchers, this latter form of tapering will produce the most dramatic and beneficial results.
WHY TAPER?
As runners, most of us fear losing our edge and adding to our waistlines if we cut back on our running, even for just a week. However, scientific evidence suggests that temporary training reductions bolster leg muscle power, reduce lactic acid production, and can cut minutes off 10K race times. In contrast, hard workouts just before a race can produce nagging injuries and deplete leg muscles of their key fuel for running--glycogen.
Although coaches and exercise physiologists agree that tapering enhances performance, disagreement exists on the most beneficial method used. This usually boils down to the questions of by how much training should be reduced during the tapering period; and if selected amounts of speedwork should be included or avoided completely.
TAPERING TESTS
Researchers in Ontario studied the effects of three one-week tapering methods performed by well-conditioned runners.
The runners averaged 45-50 miles a week of running and trained in eight-week long segments. After completing each segment, they tapered using one of the following methods, and then were tested by running to exhaustion on a treadmill at their mile pace. The results were compared to the same test run before tapering.
The no running taper needs no explanation; they simply didn't run for a week. The seond method involved running 18 or so miles at a relaxed pace and resting completely for one day. The third had the athletes run hard 500 meter intervals, decreasing the number run each day. Day one they ran 5 x 500 intervals; day two, 4 x 500; day three, 3 x 500; day four, 2 x 500, and day five, 1 x 500. They rested on the sixth day and were tested on the seventh. Each interval session was preceded by a warm-up of 500 meters at an easy pace. Thus the total mileage for the week was only just over six miles.
TAPERING RESULTS
The results were dramatic. Endurance times from the speedy taper improved 22%, while those for the slow 18-mile taper only improved 6%. No improvement was gained from the no running method. Why did the short, fast running work? According to the researchers, speedy tapering:
Stockpiles more carbohydrate fuel in the runner's leg muscles;
Increases red blood cell density;
Augments total blood volume, permitting more blood to gush toward
the leg muscles during exercise; and
Enhances leg muscle enzyme activity.
In addition, by running fast, athletes will keep their nerves and muscles "primed" for race conditions. Although the tests produced great results, the study's author, MacDougall, admits he still doesn't know what the optimal tapering plan actually is. That may incorporate complete rest for three days prior to competition, he speculates. But the tests do show conclusively that for the most successful tapering for a week or so, it is important to keep the intensity of workouts fairly high while cutting back drastically on mileage.
SUGGESTED TAPERING SCHEDULE
Interested in trying this method before your next important race? Here's a sample schedule devised by Owen Anderson, Ph.D., editor of Running Research News, based on the Canadian research. To compute your total interval distance for the tapering week, simply take your usual weekly mileage and multiply by 9%. The result is your total interval distance for the taper week.
Example: You average 40 miles of running per week, and want to know how to use the McMaster results to taper during the final week before an important Sunday 10K. You should do the following calculation: 9% x 40 = 3.6 miles of intervals, or about 14 or 15 quarter miles (400 meter) intervals. Here's how this actual schedule would look:
Each day: Begin with a slow half-mile warm-up.
Sunday: Five 400 meter intervals run at 5K pace. Between each fast
interval, walk and relax until comfortable and then start the next
interval.
Monday: Four x 400 at 5K race pace, with similar rest intervals.
Tuesday: Three x 400.
Wednesday: Two x 400.
Thursday: One x 400.
Friday: Absolute, complete rest from running.
That's all! You would complete fifteen 400 meter intervals during the taper. A 25-miles-per-week runner would do 9% x 25 = 2.25 miles of intervals, or nine 400 meter intervals. The nine could be broken down as 3-2-2-1-1 over five days (on Sumday through Thursday leading up to a Saturday race).
Personal Note: GOOD LUCK ON SUNDAY ROBIN! I'm sure you'll do great, and we look forward to hearing all about it!
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running, tapering, training schedule
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