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055 Tapering: How to Be at your Best without Losing Fitness
Manage episode 412935602 series 3498945
محتوای ارائه شده توسط Paul Weber. تمام محتوای پادکست شامل قسمت‌ها، گرافیک‌ها و توضیحات پادکست مستقیماً توسط Paul Weber یا شریک پلتفرم پادکست آن‌ها آپلود و ارائه می‌شوند. اگر فکر می‌کنید شخصی بدون اجازه شما از اثر دارای حق نسخه‌برداری شما استفاده می‌کند، می‌توانید روندی که در اینجا شرح داده شده است را دنبال کنید.https://fa.player.fm/legal
Abusive Notion #1
If I stop training full tilt for a week, I’ll lose fitness.
Truth #1
3-10 days is not enough time for detraining to occur.
Abusive Notion #2
Tapering doesn’t do anything.
Truth #2
Tapering helps you perform better. Evidence suggests 1-3% better in endurance sports.
1. Fresher – lower fatigue while maintaining fitness
2. Time for aches and pains to go away – less restraint when it’s time to compete
How to Taper
- 3-10 days
- Half the volume always
- Half the intensity sometimes
When would you keep the intensity high?
You want the loads or paces to seem easy
When would you bump the intensity down?
You are nursing an injury
How I Tapered my athletes for Quarterfinals
If nursing an injury
They didn’t train at all, near-complete training cessation
Movement work, walking, relaxation
If feeling antsy
Half the volume of the sims we were running every weekend
Intensity stayed high, game speed
Rest intervals to keep the fatigue low, not getting a training stimulus at all, just another practice rep
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7552788/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8975965/
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