Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis

Abstract

Objective To assess the responses to taper in endurance athletes using meta-analysis. Methods Systematic searches were conducted in China National Knowledge Infrastructure, PubMed, Web of Science, SPORTDiscus, and EMBASE databases. Standardized mean difference (SMD) and 95% confidence interval (CI) of outcome measures were calculated as effect sizes. Results 14 studies were included in this meta-analysis. Significant improvements were found between pre- and post-tapering in time–trial (TT) performance (SMD = −0.45; P < 0.05) and time to exhaustion (TTE) performance (SMD = 1.28; P < 0.05). However, There were no improvements in maximal oxygen consumption (V˙O2max) and economy of movement (EM) (P > 0.05) between pre- and post-tapering. Further subgroup analysis showed that tapering combined with pre-taper overload training had a more significant effect on TT performance than conventional tapering (P < 0.05). A tapering strategy that reduced training volume by 41–60%, maintained training intensity and frequency, lasted ≤7 days, 8–14 days, or 15–21 days, used a progressive or step taper could significantly improve TT performance (P < 0.05). Conclusions The tapering applied in conjunction with pre-taper overload training seems to be more conducive to maximize performance gains. Current evidence suggests that a ≤21-day taper, in which training volume is progressively reduced by 41–60% without changing training intensity or frequency, is an effective tapering strategy.

Effects of CurraNZ, a New Zealand Blackcurrant Extract during 1 Hour of Treadmill Running in Female and Male Marathon des Sables Athletes in Hot Conditions: Two Case Studies

“…In addition, Marathon des Sables athletes have personality (e.g., extraversion and openness to experience) and psychological (e.g., mental toughness and confidence) attributes [ 1 ] that would allow them to cope with the required time-demanding preparatory training program and event competition. In general, in the last few weeks before an endurance or ultra-endurance running race, athletes will implement a tapering strategy that normally involves a reduction in the training volume with the intent to allow complete recovery of physical fatigue (for a systematic review and meta-analysis, see [ 2 ]). For the Marathon des Sables athletes who do not have the opportunity to train with exertional heat stress, a laboratory-based heat acclimatization program is commonly used to prepare for the hot-desert event [ 3 , 4 ] a few weeks beforehand to lower perceptions of heat stress and reduce thermoregulatory strain.…”