Una de las conversaciones que he tenido con Phil ha sido referente al capítulo “tapering" para este fin de semana que compito, bueno mejor dicho, que participo en el medio Ironman 70.3 de Barcelona .
Tapering
Durante la semana pasada y esta he estado reduciendo el entreno hasta un 70% de lo habitual. La semana pasada cerré con 7 horas y esta semana haré 5 horas de entreno. Menos es más. Recuperarse de las sesiones de carga de volumen, recuperar los músculos al 100% son sin duda claves para poder estar en el mejor momento el día de la prueba. Se ha de descansar y hacer una buena recuperación.
Tengo la sensación que el tapering son unas vacaciones adelantadas al día de la prueba. Aunque lo viva de forma algo “nerviosa", intento decirme que todo este descanso y “sobra" de tiempo es perfecto porque el cuerpo se prepara de forma natural para estar en las mejores condiciones. Aunque no deja de ser un poco inquietante ya que se aleja de lo que hasta ahora ha sido el día a día. Se siente uno un poco vacío, falta llenar esas horas de esfuerzo, de sumar y es difícil saberse en el camino adecuando “esperando al día de la prueba" .
Extracto del libro “Endurence" de Phil Maffetone: No hay traducción hecha de este capítulo del libro de Phil donde habla de los beneficios del taper. Os lo adjunto tal cual viene en el libro.
¿Qué es el tapering?
Tapering
"Reduction in training volume and intensity, or both, for a specific period of time previous to competition is called tapering. The most important benefit of tapering is increased recovery, which can improve the function of your brain, muscles, and metabolism. The ultimate goal of tapering is improved performance.
An optimum taper depends on the individual athlete, the training volume and intensity, and overall health. It’s possible that athletes who are healthier may not require as much taper because they recover better from day-to-day training.
Tapering is traditionally considered before a big event, such as an Ironman triathlon or a marathon. But a taper is also very useful at the start of the competitive season. The period of time that encompasses the taper is typically from two to four weeks, depending on the event and how you feel. If you feel more tired than normal, have had a recent cold, flu, or other infection, or sustained some other type of injury, a longer taper can help assure better recovery, allowing the body to correct imbalances. This includes balancing muscles that may be a problem.
A taper can also be short, such as a day or two off before a shorter race. During this time, many athletes are a bit anxious, especially before the first race of the season or an important event. In this case, going for a relaxing walk during the two-day taper is ideal.
During a longer taper period, reduce your training in a stepwise fashion by 50 to 70 percent with less training as you get closer to your event. Add some off days during this period. For example, in a two-week taper, take one or two days off each week, including a day or two before the race. Walking can also be used during these “off" days. In addition, reduce or avoid all anaerobic training during the taper period. Each week, one or two downhill runs or spinning on your bike, for example, can help the brain and muscles maintain quickness.
When tapering, you won’t lose fitness; in fact, your muscle strength can actually increase and there should be no reduction in your MAF Test. Another benefit of tapering is that resting significantly improves leg power; some studies have even noted improved arm strength in swimmers. Other benefits include improved lactate metabolism once competition begins.
Many athletes fear they’ll lose fitness by taking days off. But tapering is not the same as detraining, which is the complete cessation of training. With no training, endurance is adversely affected within a two-week period. Even though the taper period is 50 to 70 percent less training, it not only maintains fitness but usually improves it because it allows better recovery, and thus the body can improve its function.
Las instrucciones de Phil para el domingo en la competición fueron muy concretas:
- Nada fuerte.
- No pases de 160 pulsaciones en la bici.
- No corras queriendo hacer una zancada larga.
- Pero sobre todo y lo más importante: ¡diviértete!Me encanta este entrenador :)