Tapering
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Moderators: k9car363, alicefoeller | Reply |
2015-07-30 1:11 PM |
New user 3 Victoria, British Columbia | Subject: Tapering I have a question regarding tapering for a specific run. The run is called the Mountain Man Challenge out of Edmonton Alberta Canada. Its strickly a miltary run. The run is: 32kms carrying a 33lb rucksack; 3.2kms with the rucksack and a 75lb canoe; 11kms canoe down the river; 5.6kms carrying the ruck to the end. Weekly i do: Monday: Hill training - 300metres x 8 times plus a run (7kms); Tuesday: Tempo run - 4km sprints with easy run inbetween (9kms); Wednesday: Stairs - 4kms to start then 200 stairs x 10 times (9kms); Thursday: Easy run - 7.5kms with a 1x km sprint in the middle. Friday: Long run consisting of 35, 36 or 37kms at 5:20 pace. No training with the rucksack yet. So, my question is........Leading up to the race day, how should i taper prior to race day? Thanks. |
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2015-08-07 9:58 AM in reply to: Old Army Guy |
Pro 5361 | Subject: RE: Tapering this is a rather complex answer, as defining a taper can only be done in the context of a training plan. A training plan that has the athlete continuing to increase their training load. The idea here is that by training, you dig yourself into a fatigue hole; a combination of your acute (short term) training load and your chronic training load (i.e. the past ~ 6 weeks of training). With a certain amount of periodization where you increase your load for a few weeks, then back off for a week to recover, so you come back stronger and then can do more/faster the following period. i.e. you must rest to improve... but the contrary is also true, when you rest- you give up fitness, but in turn you get freshness- so you can perform at your best. a typical marathon program would have you in a deep fatigue hole 3 weeks out from race day, and then take 30% off your program 2 weeks out, and then another 30% off 1 week out. Going easy the final week and are fresh for race day. Key thing, at least for marathons, is to reduce your volume, but maintain the balance of intensity. How this all plays out for the kind of race you're talking about... ugh. I have no idea. Sounds brutal tho'. Definitely start training with the ruck. Train like you race.
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