THE EFFECTS OF TAPER ON PERFORMANCE IN DISTANCE RUNNERS

The purpose of this study was to determine if a 7-d systematic reducti on in training volume or ''taper'' could improve distance running perf ormance. Three groups of eight runners were examined: 1) run taper, 2) cycle taper, and 3) control. Training in the run taper group consiste d of high-intensity intervals and an 85% reduction in training volume. The cycle taper group performed an equivalent amount of interval trai ning as the run taper group, but each member exercised on a cycle ergo meter. Control subjects continued normal training. A self-paced 5-km t ime trial served as the index of performance. The run taper group decr eased 5-km time by 3% (1036.2 +/- 30.6 to 1006.8 +/- 28.2 s, P < 0.005 ). A significant decrease (P < 0.01) in submaximal oxygen consumption (6%) and calculated caloric expenditure (7%) at a running speed elicit ing 80% of VO2max was also evident in the run taper group. Five-km per formance and running economy were not altered in the cycle taper or co ntrol groups. These findings indicate that 7 d of tapered running impr oved distance running performance and running economy. A taper regimen of equivalent duration cycle training maintained performance in dista nce runners.