How do you structure your tapering and preparation periods for competitions?

Question

Sonny Trigg · Answer

So I have all my paralyzation on Google Sheets. So I broke down into phases and you can see the colors which basically make up a weeks of pink is aerobic. Greatest, fresh old blue is 200 raised paste, green and Sprint, purple's 100 row space and light blue is meats and then basically I work away from the main meat which are with a British championships and then I I kind of you know there's taper and then basically we work towards that and I've factored the trains. We start off with more aerobic and fresh, hold work. And then we end up again, you see, more green, purple and blues and no more threshold. We're just going on to the Aerobic System. So look, fresh older sort of stop. Here's a Sprint, Sprint, periodization and you can get me, write, you your own Sprint periodization on middle-distance periodization on my website, wcmu.org, co.uk, I have age. Group program, Sprint programs middle-distance programs are for postal. Coach program, and a master's program is great for triathletes Open Water swimmers to works. So, if you need any more help and I also, you know, as a coach for a club, you can buy any of these programs and I'll help you write sessions for your program.

Marko Malvela · Answer

miten tää toimiwellä kerätusherättf fast fordin? Mutta Herausforderssa suunnittelen päinvaikutuksia ku on lautankorjuuksen ympärillä ja näin pitää juuri suomakoehdin ja heikopallomuodon sekä taas nopeuden ja surutaiden päivien keuhkana ja jos on juuri vauhtia- ja inletsuomarituporina Suomalaisille kutsutaan, kuinka paljon tapereita tarvitaan. Mutta aloitan tarkistamaan, että ensimmäinen päivä, kompetuutin päivä, on toleraansipäivä. Aamulla on sprintpäivä ja aamulla on palautus- tai päiväpäivä. Ja sitten taas on toleraansipäivä, sprintpäivä, palautus, toleraansipäivä, sprintpäivä, jatkuvasti tapereiden aikataulusta. Sitten määrästän se, että tietenkin pysymme pysyvänä palautuksen ja intensiivisyydellä ja pysyvänä intensiivisyydellä kompetuutissa. Se on jatkuva prosessi, jota olen tehnyt jo monta vuotta ja se toimii meille.

Daniel Guzman · Answer

Anytime we're structuring preparation or we're trying to taper for something, I always think what is the end goal? If the end goal is the competition, that's one starting point. But there actually might be bigger parts of the season you need to recognize. Working in MLS, one thing that we always thought about was in the preseason, of course, you were trying to prepare the team for that first few matches of the season and make sure they can appropriately and progressively achieve fitness. But we know that coming into the summer, there might be a domestic tournament or there's going to be more regular season games. So they're now going to play a game weekend, midweek, weekend. And so that's going to be an increase of volume and increase the intensity of their match play. Now by knowing that, how do we best prepare the team? Well, we have to look at what our starting 11 is doing, but also our players that are more or less subs or reserve players, they're going to be playing a bigger role as well. So there's different ways to taper and you're tapering a bunch of different things each week, each month, that best prepare for different parts of the season. It's much more complex and you have to make sure that you're looking at every single aspect.

Matt Whitcomb · Answer

All right, the question is how do you structure tapering and preparation periods for competitions? And I'm just going to interpret that to mean how do we peak? First of all, if we have 22 athletes on our team, we're going to have 22 different peaking plans and each of those athletes are probably using workouts that they've used in the past. You gain this level of trust and familiarity and attachment to workouts that you associate with good competitions resulting from them. So we'll often repeat like these peaking style workouts and some of those workouts might be like a pyramid, 15 seconds, 30 seconds, 45, up to 60 and then back down to 15, something sprint oriented. For distance skiers, it could be like 30 seconds, 45, 60, 90, 2 minutes, 3 minutes, 3 minutes, 2 minutes, 90, 60, 45, 30, 50 and something like that. These just sort of sharpening pyramids and maybe you do the back end of the pyramid one more time just so it goes, just ends with nice high speed. General tenets of the peaking period would be reduced volume, cut volume by probably 20 to 40 percent, something in there. Maintain the number of intensity sessions or slightly increase but the intensity sessions are no longer deeply tapping workouts, they're sharpening workouts. Low load, in and out, nice and fast and then increased number of sessions during a day, easy jogs in the afternoon. Cheers!

Petr Vabrousek · Answer

How do you structure your tapering and preparation periods for competitions? If I would be talking about my own career and my own races, I'm usually doing something between 10 and 15 Ironman distance races a year. Some of them might be even Ultraman distance or Double Ironman, so it's not very typical as my usual period between two major races is around let's say four weeks, so I usually have a really easy week off after an Ironman with pretty much no training, some kids activities mostly. Then I would have two weeks back into the training. One of those two weeks, the first one would be more into volume, the other week would be more in intensity and a little bit less volume and then the final pre-race week is very little training and just getting as much energy into my body as possible. So it's pretty simple, straightforward, but over the years I gained enough overall volume and intensities that this model is really working well for me.

Scott Cappos · Answer

So the question is, how do you structure your tapering and preparation periods for competitions? So I think one of the things when you think about tapering is you're going to reduce the volume, but you might not reduce the intensity. And there's something else called density, so how many hard workouts do you do in a week? So maybe in the early part of the season or off season, those might be three times a week, you're doing really intense workouts, whether you're running, jumping, throwing, it doesn't matter. So then what you do is you break down those workouts and you have more recovery time. So instead of once every other day, you might break it down to where you're going every third day as an intense workout, and the volume might be reduced a little bit too. So it's kind of a combination of the training structure, you're reducing the volume, but you're spreading out the density a little bit more too, so that also reduces the volume. But you need to have some intensity in your training, even when you're getting ready to peak. That's what I think. All right, thank you.

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"How do you structure your tapering and preparation periods for competitions?"