Detraining vs Tapering

    The past two articles have focused on how to build an aerobic plan (the main focus has been running, but the principles apply towards other aspects of cardio) towards a goal. Another, aspect about building a plan is how to adjust training around the race. 

    Often times Detraining and Tapering are used interchangeably, however they have two distinct definitions when applying towards aerobic training.

   

    Detraining is the reduction in training or stopping training altogether. Often times it is due to a break in the training program, illness or injury. When the aerobic physiological adaptations are lost that's when detraining occurs  

 

    It is difficult to continuously run longer, and faster throughout the training year (unless your name is David Goggins). To prevent burnout or overtraining breaks are placed within the schedule to assist with recovery. In some cases, it is a week or two weeks. Two weeks will detract from top end speed but should not affect aerobic endurance Taking off a longer period due to illness or injury may play a factor depending on the seriousness of the illness or injury. Push comes to shove when adaptations are lost than detraining occurs. 

    Tapering on the other hand is systemic or planned reduction in duration or intensity in preparation for a race. Typically, tapering goes hand in hand with carb loading. Increasing carb intake while tapering will ensure your glycogen levels will be topped off before the big race to maximize performance. Typically, tapering is conducted 7-28 days before the race. Various factors such as training, training experience, race distance or how you are tapering all play a factor in the length of tapering. 

    The style of tapering can be conducted in three different ways: Linear, step and progressive. Linear is the gradual reduction of training throughout the taper. For example, three weeks out before a race I'll drop a mile off my training regime until the race. On the other hand, step is the abrupt reduction in training. Typically, it is a 50% drop in training then maintaining that distance. If my training runs are 8 miles in preparation for a 5K then I'll run four until the race. Progressive reduction is gradual reduction by 10%-15% immediately then gradually from there. In other words, it is the combination of linear and step. An example would be taking 8 miles down to 7 then 6 then 5, etc. etc.

    As you can see progressive tapering would take longer tapering period considering the gradual drop off while step is more abrupt and can be conducted in a shorter time period.