How Can an Athlete Taper for a Sporting Event?

Tapering is a crucial component of any athlete’s training programme. It involves strategically reducing the volume and intensity of training to allow the body to recover and perform at its peak during a key sporting event. Whether you’re a runner, swimmer, cyclist, or weightlifter, the principles of tapering can be applied to enhance performance. Here’s a guide on how to effectively taper, focusing on both strength and conditioning (S&C) and technical aspects of your sport.

Understanding Tapering

Tapering is essentially a balancing act. The goal is to reduce fatigue while maintaining fitness levels. This process helps to optimise physical conditioning and mental readiness. A well-executed taper can lead to improvements in performance by enhancing muscle recovery, replenishing glycogen stores, and reducing the risk of injury.

Tapering from an S&C Standpoint

From a strength and conditioning perspective, tapering involves a gradual reduction in training load. Here’s how to approach it:

1. Decrease Volume, Maintain Intensity:

   • Reduce the number of sets, reps, and overall workout duration, but keep the intensity high. This means lifting heavy weights but for fewer repetitions.

   • Example: If you usually perform 4 sets of 8 reps, taper to 2-3 sets of 3-5 reps.

   • Use Rate of Perceived Exertion (RPE) as a guide: Aim for sessions to feel like an RPE of 6-7, where 10 is maximal effort.

2. Prioritise Recovery:

   • Incorporate more rest days into your schedule.

   • Focus on recovery techniques such as foam rolling, stretching, and adequate sleep.

3. Maintain Strength:

   • Include a few key lifts or exercises that are central to your sport. Ensure these are performed at a high intensity but with lower volume.

   • Example: If you’re a swimmer, continue doing power lifts that complement your swimming muscles, but reduce the frequency.

4. Adjust Conditioning:

   • Keep conditioning sessions short but intense.

   • Example: Replace long cardio sessions with shorter, high-intensity interval training (HIIT).

Tapering for Technical Sport

The technical aspect of tapering focuses on fine-tuning your skills and techniques. Here’s how to adjust your technical training:

1. Skill Maintenance:

   • Continue practising technical skills but reduce the volume.

   • Focus on drills that enhance your form and technique without overloading your muscles.

2. Mental Preparation:

   • Visualisation techniques can be highly effective. Spend time visualising successful performances.

   • Engage in light, sport-specific activities to keep your mind and body connected.

3. Simulation:

   • Simulate competition conditions in your training. This helps in acclimating to the event environment.

   • Example: If you’re a runner, do a few runs at race pace but shorter distances.

Quick Wins for Effective Tapering

1. Nutrition:

   • Maintain a balanced diet rich in carbohydrates, proteins, and healthy fats. Carbohydrates are particularly important for replenishing glycogen stores.

   • Stay hydrated and avoid drastic changes in your diet.

2. Sleep:

   • Prioritise quality sleep. Aim for 7-9 hours per night to ensure adequate recovery.

3. Mental Strategies:

   • Engage in relaxation techniques such as deep breathing, meditation, or yoga to reduce stress.

   • Maintain a positive mindset and visualise your success.

4. Monitor Your Body:

   • Listen to your body and adjust your training accordingly. If you feel unusually fatigued or sore, allow for extra rest.

5. RPE Guidance:

   • During the taper, your workouts should feel like an RPE of 6-7. This means you're working hard but not pushing to your absolute limit. This balance helps maintain fitness while allowing recovery.

The Week of the Competition

As the competition approaches, focus on these key elements:

1. Rest and Light Activity:

   • Reduce training volume further, focusing on light, sport-specific activities.

   • Engage in gentle mobility work and stretching to keep muscles loose and ready.

2. Mental Focus:

   • Use visualisation techniques to mentally rehearse your performance.

   • Stay positive and confident in your preparation.

3. Nutrition and Hydration:

   • Ensure you’re eating well-balanced meals and staying hydrated.

   • Avoid trying new foods or supplements that your body isn’t used to.

4. Sleep:

   • Prioritise good sleep hygiene to ensure you’re well-rested and ready to perform.

By following these tapering strategies, you can ensure that you arrive at your event feeling fresh, strong, and ready to perform at your best. Tapering is both an art and a science, but with careful planning and attention to your body's needs, you can achieve peak performance on the day of your event.