Tapering and peaking in triathlon: the art and the science | EP#119

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 16 April 2018

⏱️ 49 minutes

🔗️ Recording | iTunes | RSS

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Summary

The art and the science of tapering and peaking for triathlons uncovered. IN THIS EPISODE YOU'LL LEARN ABOUT: * How big a performance improvement can you expect from tapering? * What's the ideal taper duration? * How should your training volume, intensity, and frequency change in the taper? * What do we know from science about tapering, and how much is down to the art of coaching? * How does tapering apply when having multiple races in a short time-span? * Practical examples of the taper in training programs SHOWNOTES: https://scientifictriathlon.com/tts119/ THAT TRIATHLON SHOW HOMEPAGE: www.thattriathlonshow.com SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW and get your first box for free! Ventum - The ultimate triathlon bikes, using technology from fighter jets and Formula One race cars. Easier to build, pack, and travel with than any other tri bike. Get 110% of the value of your old bike towards the purchase of a new Ventum bike. LINKS AND RESOURCES: * "How to optimize your triathlon taper" - Scientific Triathlon blog post * Tapering for triathlon competition (Mujika, 2011) * Peaking for optimal performance: Research limitations and future directions (Pyne et al., 2009) * Scientific Bases for Precompetition Tapering Strategies (Mujika and Padilla, 2003) * Effects of Tapering on Performance: A Meta-Analysis (Bosquet et al., 2007) * The Road to Gold: Training and Peaking Characteristics in the Year Prior to a Gold Medal Endurance Performance (Tønnessen et al., 2014) * Short-term performance peaking in an elite cross-country mountain biker (Rønnestad et al., 2016) * Speciﬁc Intensity for Peaking: Is Race Pace the Best Option? (Munoz et al. 2015) * A theoretical study of taper characteristics to optimize performance (Thomas and Busso, 2005) * Functional Overreaching: The Key to Peak Performance during the Taper? (Aubry et al., 2014) RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Twitter - my handle is @SciTriat.

Transcript

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0:00.0	and you want to maintain the percentage of intensity that you have in your training,
0:05.6	although the nature of your intense workouts changes a bit.
0:11.7	That Traflops Show, 190. Hey, what's up everybody and welcome back to another episode of that triathlon show, the podcast
0:34.3	presented by Scientific Traathlon.com.
0:37.7	I'm your host, Michael, and on today's episode, I discuss tapering and peaking for triathlon
0:44.1	in another solo episode where I dive deep into the science, but also acknowledging right
0:51.8	here from the start that this is more of an art than a science, to be
0:56.4	honest. There's so much knowledge gaps here that we don't know. But there are things that we do
1:01.1	know and that's what we'll discuss as well. So you'll learn things like how much of a performance
1:07.4	improvement you can expect from tapering, how long the ideal taper should be,
1:12.8	how your training should change in terms of volume, intensity and training frequency,
1:18.3	and as I said, what we know from science and where we need to start to go to the art side of things.
1:26.7	And I'll also talk about how to deal with multiple races,
1:30.6	back-to-back races or races that are within just a few weeks of each other. To make things very
1:36.9	practical, I'll also give you an example race week training schedule. But first, this episode is
1:44.0	sponsored by precision hydration. They make
1:47.1	electrolyte products that ensure you can keep performing and stay off cramps even in long races and
1:53.2	hot races. You don't want to go into a half or full distance race without having a plan for how to
2:00.5	replace your electrolytes.
2:03.0	And something that I talked about a week or so ago is how I combine electrolytes and carbohydrate.
2:10.7	And I separate the two so I get my electrolytes from precision hydration drinks and they have no carbs in them and then I get my carbs from
2:19.3	gels and sometimes bars as well and there are several advantages of doing this I think that
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