Speed Kills wrote:
This is how to structure a tapering plan, and coming from someone (USATF Level III coaching instructor) with academic credentials slightly greater than Tinman:
Ransone's numbers, regardless of his academic credentials, are at best arbitrary, particularly his percentages of reducing volume.
Why reduce 20% 3 weeks out, it can be asked, rather than 15% or 30%? I do not see his answer.
As for the proposed workouts, the inclusion of multiple time trials seems ill-advised.
A few tuneup races would serve the purpose, and shorter repetition work alone allows a 5,000m runner to train the proper systems, become familiar with race pace, and increase the velocity at the pace which elicits VO2 max.
Where I think Tinman goes wrong in this case starts here:
[quote]The following week he drops his mileage to 55 and adds some fast repetitions such as 8 x 400 as hard as he can go. He builds up lactic acid, which he thinks going to prepare him for the race.
OK, stop right there. You do not ADD anaerobic volume during a tapering plan. You reduce--at least if you're going to use the present knowledge in science journals and coaching manuals. [/quote]
That's the point.
The above quote by Tinman seems to point to a MISTAKE made by many athletes, not a suggestion of what SHOULD be done. I am fairly confident he and others would agree with you in saying anaerobic work is certainly reduced in volume in the few weeks leading up to the primary competition.
The volume of both steady running and intervals goes DOWN each week. The intensity goes up because, with the lower volume, the speed of those intervals can be increased. As Jack Ransone PhD points out in the link above, those anaerobic 400 meter repeats would have been done over a period of weeks during the season PRIOR to the taper and, once in the taper, the interval volume goes down.
This is where he (Tinman) and others disagree with you.
Reducing volume reduces aerobic efficiency built up over many months, as well as the speed at which the runner can maintain a steady state of blood lactate accumulation and removal (i.e., the lactate threshold running speed).
The speed of the repetitions does not need to be increased.
If you are training for 5,000m, and you do 6 weeks out from your race 6 x 1,000m at 5,000m.
2 weeks out from your race, you might do only 3-4 x 1,000m, but it need not be much faster than 5,000m pace. You want to become familiar with and efficient at 5,000m race speed, ergo, doing your 1,000m repeats at 2 mile race pace is not going to help you achieve this goal and will have you dipping into the anaerobic system while training for a race whose demands are predominantly aerobic. All along, if you are training well, the 5,000m pace should be improving anyway as the body adapts to the demands of the pace. That is the point of training stimulus.
Note the following from Ransone's article above:
[quote]There should be no excessive intensity day during the week immediately before the major competition. This period of decreased volume and increased intensity will allow the athlete to replace all metabolic and cellular energy, as well as regenerate the athlete beyond the normal state.
I see no problem.
This takes away the high lactate effect, but it wouldn't make the convenient political point, would it?
The premise is false, so the conclusion in meaningless.
MAybe you can explain how this involves politics?
As I explained above, your misinterpretation of the premise is false, not the conclusion drawn from it.