Athletics Northern IrelandTapering Concepts andConsiderationsPresentation prepared by: Derek EvelyPresentation to: Athleti...
General Concepts     •    What is the purpose of a taper?                  •    To bring the athlete into the best conditi...
Methodologies & Their Relation to Taper•  Stage Loading Methodology (Matveyev):          •    Large wave of volume followe...
Presentation prepared by: Derek Evely. Date: 09/24/2011
Methodologies & Their Relation to Taper•  Complex methodology (Tschiene):          •    Moderately high waves of volume an...
Presentation prepared by: Derek Evely. Date: 09/24/2011
Tapering Specifics     •    Key things to know when designing a taper:                 •    Your athlete’s individual resp...
Tapering Specifics     •    How long should a final phase taper be?                 •    Sprints: 10 days?                ...
Tapering Specifics     •    What should the tapering cycle structure be?                 •    Consider 2+1 (even 1+1) load...
Example 1: Hammer Throwers     •    Sophie Hitchon                 •    Very difficult to taper… have yet to find the righ...
&"#            Example 1: Hammer Throwers            %$#!"#$%&()            %"#            $$#            Presentation pre...
Example 1: Hammer Throwers&"#$$%                                         !AB%              C;DE%&$#$$% Presentation prepar...
Example 1: Hammer Throwers                                                 !,"-.#          !-#/012#70	  m	  65	  m	       ...
Example 1: Hammer Throwers                                                                   PERIODIZATION:	  SOPHIE	  HIT...
Example 1: Hammer Throwers     •    Mark Dry           •    Best competitions in 2011 = less than 3 days training week of ...
Example 1: Hammer Throwers                                                  PERIODIZATION:	  MARK	  DRY	     6	           ...
Example 2: Sprinters Day	  10	          Day	  9	          Day	  8	           Day	  7	        Day	  6	     Day	  5	      Da...
What to do the day before / day of?     •    Week before:                 •    Day before: train / not train?             ...
Common Mistakes in Tapering     •    Destroying confidence     •    Becoming “the problem” yourself…     •    Making chang...
QUESTIONS?	  For further information please contact:Derek Evely, UKA National Performance Centre Director, T: 07540 703268...
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ANI Tapering Presentation 2011

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Derek Evely Presentation
Coaching Conference 2011

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ANI Tapering Presentation 2011

  1. 1. Athletics Northern IrelandTapering Concepts andConsiderationsPresentation prepared by: Derek EvelyPresentation to: Athletics Northern IrelandDate: 09/24/2011
  2. 2. General Concepts •  What is the purpose of a taper? •  To bring the athlete into the best condition possible for main competition •  Remove all residual traces of fatigue •  Ensure that all specific qualities that have been optimally developed are in peak condition. Prioritisation of specific qualities is important. •  E.g., speed, explosive power, specific endurance, technique •  Do you need to taper (a lot, a little… at all)? •  Depends upon your methodology and the athlete in question. •  Some athletes do not respond well to too much (or any) of a taper •  Sensitivities to loading is a key issue herePresentation prepared by: Derek Evely. Date: 09/24/2011
  3. 3. Methodologies & Their Relation to Taper•  Stage Loading Methodology (Matveyev): •  Large wave of volume followed by large wave of intensity •  Entrance into peak form can be a race against time •  Taper is largely part of the overall methodology •  Final phase taper can be quite long •  Tapering will involve more unloadingPresentation prepared by: Derek Evely. Date: 09/24/2011
  4. 4. Presentation prepared by: Derek Evely. Date: 09/24/2011
  5. 5. Methodologies & Their Relation to Taper•  Complex methodology (Tschiene): •  Moderately high waves of volume and intensity •  High “load” year round •  Taper will involve less unloading relative to developmental workloads •  Athlete never too far from competitive form •  Short taper can bring athlete into competitive formPresentation prepared by: Derek Evely. Date: 09/24/2011
  6. 6. Presentation prepared by: Derek Evely. Date: 09/24/2011
  7. 7. Tapering Specifics •  Key things to know when designing a taper: •  Your athlete’s individual response to training •  Residual effect of various motor abilities (Issurin) •  Aerobic Endurance = 30 +/- 5 days •  Maximal Strength = 30 +/- 5 days •  Anaerobic Glycolytic Endurance = 18 +/- 4 days •  Strength Endurance = 15 +/- 5 days •  Maximal Speed = 5 +/- 3 daysPresentation prepared by: Derek Evely. Date: 09/24/2011
  8. 8. Tapering Specifics •  How long should a final phase taper be? •  Sprints: 10 days? •  Field events: 5-7 days •  Endurance: longer… if Stage: built into the philosophy and methodology •  What is the content? •  Too much taper = detrained effect, leads to loss of Peak Condition •  Too little taper = overwork, and lack of attainment of Peak Condition •  For sprints, throws, jumps: •  Endurance: •  Lifting:Presentation prepared by: Derek Evely. Date: 09/24/2011
  9. 9. Tapering Specifics •  What should the tapering cycle structure be? •  Consider 2+1 (even 1+1) loading days if necessary •  If training 2x / day, when do you go to 1x / day? •  Complete days off? •  Experiment!! •  When experimenting, you must record data •  Respect training principles and common sensePresentation prepared by: Derek Evely. Date: 09/24/2011
  10. 10. Example 1: Hammer Throwers •  Sophie Hitchon •  Very difficult to taper… have yet to find the right combination •  Maintenance of Peak Condition difficult as well •  Needs loading until very close to competition •  No rest days prior to competitionPresentation prepared by: Derek Evely. Date: 09/24/2011
  11. 11. &"# Example 1: Hammer Throwers %$#!"#$%&() %"# $$# Presentation prepared by: Derek Evely. Date: 09/24/2011 $"#
  12. 12. Example 1: Hammer Throwers&"#$$% !AB% C;DE%&$#$$% Presentation prepared by: Derek Evely. Date: 09/24/2011""#$$%
  13. 13. Example 1: Hammer Throwers !,"-.# !-#/012#70  m  65  m   Presentation prepared by: Derek Evely. Date: 09/24/2011
  14. 14. Example 1: Hammer Throwers PERIODIZATION:  SOPHIE  HITCHON   JUNE  7   8   9   10   11   12   13   14   15   16  TRAIN  X  2   TRAIN  X  2     TRAIN  X  2   TRAIN  X  2   TRAIN   TRAIN   TRAIN   (T)   17   18   19   20   21   22   23   24   25   26   EURO  TEAM   TRAIN   (T)   TRAIN  X  2     TRAIN   TRAIN  X  2      TRAIN   BEDFORD  U23   CHAMPS   27   28   29   30   JULY  1   2   3   4   5   6     TRAIN  X  2   TRAIN  X  2     TRAIN   CORK   (T)   TRAIN  X  2     TRAIN   TRAIN  X  2     7   8   9   10   11   12   13   14   15   16    THROWS   TRAIN    TRAIN   TRAIN   (T)   TRAIN    TRAIN   EURO  U23  Q   EURO  U23  F   FEST   17   18   19   20   21   22   23   24   25   26   T()   TRAIN   TRAIN     TRAIN   TRAIN   TRAIN         Presentation prepared by: Derek Evely. Date: 09/24/2011
  15. 15. Example 1: Hammer Throwers •  Mark Dry •  Best competitions in 2011 = less than 3 days training week of comp •  Needs minimum 1-2 days off before competition •  Does not need to throw week beforePresentation prepared by: Derek Evely. Date: 09/24/2011
  16. 16. Example 1: Hammer Throwers PERIODIZATION:  MARK  DRY   6   7   8   9   10   11   12   13   14   15  TRAIN     TRAIN       TRAIN     TRAIN     TRAIN   16   17   18   19   20   21   22   23   24   25   SCOT   BHAM       TRAIN     TRAIN       TRAIN   CHAMPs   GAMES   26   27   28   29   30   31   Aug-­‐01   2   3   4     TRAIN     UKA  TRIALS   TRAIN     TRAIN     TRAIN     5   6   7   8   9   10   11   12   13   14  TRAIN     TRAIN     TRAIN     TRAIN     BAL  3   TRAIN   15   16   17   18   19   20   21   22   23   24   UK     TRAIN     TRAIN     CHALLENGE           FINAL   Presentation prepared by: Derek Evely. Date: 09/24/2011
  17. 17. Example 2: Sprinters Day  10   Day  9   Day  8   Day  7   Day  6   Day  5   Day  4   Day  3   Day  2   Day  1   C   C   MAXIMAL   TEMPO   SPECIFIC   TEMPO   4X30M(5)   OFF   4X30M(5)   TEMPO   4X30M(5)   OFF   COMPETE   COMPETE   SPEED  /   RUNNING:   ENDURANCE:   RUNNING:   1X120M   1X80M   RUNNING:     ROUNDS   FINAL   SPEED               95%  ENDURANCE:   10X200M  ON   4X30M(5)   10X100M  ON   95%   95%   10X100M  ON   INTENSITY     GRASS   1-­‐2X300M GRASS   INTENSITY   INTENSITY   GRASS    1X80M(25)   (30)          1X100M(30)      1X120M(35)   TIME  TRIAL   1X150M   INTENSITY     MAXIMUM   INTENSITY   Day  10   Day  9   Day  8   Day  7   Day  6   Day  5   Day  4   Day  3   Day  2   Day  1   C   C   MAXIMAL   TEMPO   SPECIFIC   TEMPO   4X30M(5)   OFF   4X30M(5)   TEMPO   OFF   4X30M(5)   COMPETE   COMPETE   SPEED  /   RUNNING:   ENDURANCE:   RUNNING:   1X120M   1X80M   RUNNING:     ROUNDS   SPEED               95%  ENDURANCE:   10X200M  ON   4X30M(5)   10X100M  ON   95%   95%   10X100M  ON   INTENSITY     GRASS   1-­‐2X300M GRASS   INTENSITY   INTENSITY   GRASS     1X80M(25)   (30)          1X100M(30)      1X120M(35)   TIME  TRIAL   1X150M   INTENSITY     MAXIMUM   INTENSITY   Presentation prepared by: Derek Evely. Date: 09/24/2011
  18. 18. What to do the day before / day of? •  Week before: •  Day before: train / not train? •  If so what content? •  CE, SDE, SPE or GPE? •  Day of / before event: •  Afternoon / evening session •  Post-tetanic facilitation… •  High volume, medium intensity workout of GSPresentation prepared by: Derek Evely. Date: 09/24/2011
  19. 19. Common Mistakes in Tapering •  Destroying confidence •  Becoming “the problem” yourself… •  Making changes in final phase •  Going “off the plan”: i.e., panicking… thinking that not enough work has been done (and then reacting) •  Feeling the need to “do something” •  Games environments… observing others •  Using too much specific work in tapering phase… •  Maintaining nervous system activation without using specific work. •  Take environment of main competition into account during taper •  Over-preppingPresentation prepared by: Derek Evely. Date: 09/24/2011
  20. 20. QUESTIONS?  For further information please contact:Derek Evely, UKA National Performance Centre Director, T: 07540 703268 E: devely@uka.org.ukUKA National Performance Centre, Loughborough University, Loughborough, LE11 3TU

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