Tapering is a term used in endurance sports and is plainly and to reduce an athlete's training load before a big race. Personal experience and scientific research have both come to the conclusion that a period of enforced rest before the race increased significantly increases the athlete's physical fitness and his performance on average by 3%. For marathoners three percent amounts to saying that about 5-10 minutes faster on the racetrack.
When asked about the secret totheir successes, triple Olympic speed skating champion Yvonne Van Gennep, commented: "It is no secret. It Just Comes to train hard and then put put on the handbrake." Van Gennep is not capable of a better and clearer explanation for this allegorical handbrake 'is exactly what everything in order to rejuvenate himself. The term "rejuvenation" in 1947 by the Australian Olympic swimming coach Forbes Carlile and Physiology Professor Frank Cotton, who discovered that the swimmers performed much better characterizedfacilitated if they are trained in the last three weeks before the competition. It was only much later that this discovery was also in other endurance sports like running used.
The biochemical explanation for the rejuvenation is that by resting the body can be calculated from the shock of the coming weeks and months of hard training and thus recover the best chance for a peak racing performance. The strong development of the athlete has done before the race, attacked and decimated his body enzymeGlycogen-and hormone-plus stores affect the natural resistance or "spring" in the legs caused by subtle damage to the muscles. Tapering allows the body to replenish these reserves and repair their muscle tissues, so that they toe the starting line fully recovered and is in top form.
For runners a period of tapering can always take 10 to 21 days, often depending on the length of the next race - the longer the race, the longer the taper. During this time, should take the runnerhis weekly mileage from anywhere between 30% to 85%. Although some recommend a gradual decline was conducted of the training volume, a scientific study in 1999, during a 14 days a rapid decrease in mileage 50% taper in the first three days, followed by 75% over the next three days and continued through a steady decline over the past eight days in the best race performance led. It was also shown that, contrary to popular opinion, which was during the rejuvenation period will be done at highIntensities. Intervals 5K race pace and fast-paced tempo run is recommended.
Runners are often afraid of losing the rejuvenation time, because they're afraid of fitness. That this is an unfounded fear unfounded and by the countless examples of great sporting success after a period of non-show training. Often, these rest periods are not voluntarily chosen, but forced by circumstances, from outside. One example is the case of Carlos Lopes in 1984 Olympic Marathon won afteran accident prevented him, so they do not, the organization over the last 10 days before the vote. Joan Benoit won the U.S. Olympic marathon trial in 1984 after knee surgery forced her to reduce her training just before the race. She attributed her victory mainly to the fact that the operation had less forced them to train. Later she went to the gold medal in the first Olympic marathon for women to take. Another testament to the rejuvenating formula is the story of how the Czech runner Emil immortalZatopek 1950 was European champion in 5000 and 10,000 meters. Only two days before the event, he was discharged from the hospital after an illness forced him to spend two weeks there, prevented him from training at all. Roger Bannister and break hard to the four-minute barrier in the mile and succeeded in setting the world record had been spent for the removal, after one weeks of climbing in Scotland, where he had not done any running.
The obviousConclusion is that calm before the race is a must for every athlete want to perform his or her max. It seems strange that this demonstrated repeatedly proven strategy is still overlooked by a large number of athletes. Even less is more - both in life and in sport.
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