With Barry Publow

QUESTION

What’s the best way to taper for a marathon? Should you reduce volume (mileage) while maintaining intensity (speed), reduce volume while increasing intensity, or reduce both volume and intensity? Please include a sample program.

ANSWER

A taper is a method of specific and advanced preparation that provides for near full physical recovery before the event, while avoiding the negative effects of de-training often associated with relatively low levels of activity. The resulting taper in training allows for peak performance. However, to be executed properly a taper must be incorporated into a larger vision of the training season. For a taper to be of maximal effectiveness, it must follow a long period of physical preparation that must be planned well in advance. Realistically, an speedskater can only peak two or three times a season. Tapers aimed at scoring peak performances must therefore be separated by enough training time to allow for gradual buildup and development of the body.

It is generally accepted that a taper must be performed over 5-10 days, and involves a significant reduction in training volume while intensity of training sessions remains high. Much research has been done in this area in an attempt to identify what taper variables (time/intensity/volume/etc.) result in the best performances. One such study done at McMaster University in Hamilton, Canada, compared the effectiveness of three protocols that involved varying intensity schemes. In this particular study, the high-intensity taper (HIT) proved best [Shepley et al (1991)]. A modified version of this taper is below.

7-day High-Intensity Taper

Day 1 Rest
Day 2 6 x 60 seconds @ 90%, 3 minutes rest
Day 3 5 x 60 seconds @ 90%, 2 minutes rest
Day 4 4 x 60 seconds @ 90%, 3 minutes rest
Day 5 3 x 30 seconds @ 95@, 2 minutes rest
Day 6 Rest
Day 7 Competition

It is theorized that this particular taper works best because the reduction in training volume allows for the muscles to reach near-full recovery while the intensity of the training sessions maintains, and perhaps even hones, conditioning. This makes sense since even a slight degree of muscle fatigue can impair performance, and we know that it takes at least 4 days of inactivity before the process of de-training begins.

QUESTION

What do the top marathon skaters eat/drink the day before a race, the morning of the race, and during the race for peak performance?

ANSWER

Before answering this question let’s look at the fuel the body uses for skating in a marathon. Our bodies use glycogen and fat to produce energy for prolonged activity. How much of one versus the other depends essentially on the intensity of exercise. Glycogen, a fuel stored in the liver and in the muscles, provides a rapid source of energy, but comes in a somewhat limited supply. Fat, on the other hand, is a more abundant fuel source but cannot be consumed as rapidly to produce high levels of energy.

For the most part your body will burn both fat and glycogen during a marathon. For serious skaters who race a marathon at a high intensity, glycogen will be the predominant fuel source. And since we don't really want to bulk up on fat, the emphasis is on making sure our glycogen stores are topped. When fully stocked, glycogen will allow a skater to race at a high intensity for approximately 2 hours, which is more than enough time for most skaters to finish.

Pre-race diet should be well balanced i.e. all food groups with particular emphasis on carbohydrate-rich options like rice, pasta, potatoes, cereals, grains. Also, be sure to drink plenty of fluids (water, juice) to ensure you’re well hydrated when you step to the start line.

Race day breakfast should be nutrient rich without eating too much. Try to eat at least 2-3 hours before the start. During a marathon there is no real need to eat, although chunks of energy bar tucked into the leg of your skinsuit are a good idea. Skaters should drink regularly, either water or a carbohydrate-based sports drink. This not only provides simple and sometimes complex sugars, but much needed electrolytes (sodium, potassium).

When you finish, be sure to consume a water bottle of fluid within the first 30 minutes, and it's a good idea to get complex carbs down the hatch ASAP. Continue to replenish fluids throughout the day.

Article © 2004 Barry Publow, Canada
Photo: © 2004 Disney
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