Taper Strategy with Cole DeRosa // Spartan ATHLETE 004
The Hard Way With Joe De Sena
Spartan Races
4.8 • 874 Ratings
🗓️ 8 February 2019
⏱️ 3 minutes
🧾️ Download transcript
Summary
On this episode, Cole and I chat about tapering for a Spartan Race using methods such as the current week's workload and perceived effort as a determination for how much of an effort level and workload to put out in a race taper depending on race distance (Sprint, Super, Beast).
TAKE AWAY POINTS:
- At least a 1 week taper for a Beast
- Use RPE (rate of perceived exertion) as a means to determine effort level
- The immediate events leading up to a race (sleep, work, previous workouts) need consideration is a taper plan
- Listen to your body!
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CREDITS:
Host: Kevin Gillotti
Show Notes & Artwork: Kevin Gillotti
Producer: Marion Abrams, Madmotion, llc.
Videography: Madison McGahan, Mike Isabell, Alberto Campos
Editing: Heather Knox
© 2019 Spartan
Transcript
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| 0:00.0 | This week we're talking to Cole De Rosa. He's from Florida and he's going to talk to us about tapering for races. |
| 0:06.5 | Hey Spartans, this is Kevin Jalati and welcome to the Spartan athlete. |
| 0:11.0 | Cole, you've become a master this year in age group body. I mean how many times |
| 0:15.3 | are we raced head to head to head? Multiple times all year long I think it started |
| 0:20.3 | the first race in Miami and it's been non-stop since. |
| 0:23.6 | Coming into a big race like this that's really important. |
| 0:27.6 | Do you have some taper recovery strategies like that you may be willing to share |
| 0:30.8 | without giving away a secret that makes you |
| 0:33.0 | the only thing I'm going to taper for would be a long race that's going to be a |
| 0:35.8 | beast you know a super and a sprint that's well within my normal training |
| 0:39.8 | regiment I don't need a taper for that for me a taper is going to start out for a beast a week out. So for me a long run if the beast is on a Saturday that's Saturday before is my taper so nothing more than a 10 mile race and I'm going to do an RPE or |
| 0:55.4 | you know the rate of perceived exertion I'm going to keep it you know at a seven or |
| 0:59.7 | an eight I'm going to keep that a very comfortable pace. |
| 1:03.0 | I mean that's for me that's it seems to work and I'm not going to work very grip intensive |
| 1:07.2 | obstacles or strength training. |
| 1:09.0 | So it sounds like we have a kind of a similar philosophy. |
| 1:11.1 | You're not wearing a heart rate or anything like that. You and I |
| 1:13.2 | following that view of kind of a perceived effort. We've been racing long enough and |
| 1:17.4 | performing long enough where I generally know where I'm at and where I should be |
| 1:21.9 | just based on how I feel so perceived effort. |
| 1:24.9 | Is that a method you like to use also? |
| 1:26.8 | I really do now it's not solely but what I've realized is your body sometimes |
... |
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