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Categories: Teoria dell'allenamento

Tapering Graduale contro Drop Tapering (13)

Il Tapering Graduale è quello nel quale il chilometraggio viene progressivamente ridotto dall’inizio alla fine del periodo di scarico.

Di contro, nel Drop Tapering, le distanze nuotate vengono ridotte improvvisamente all’inizio del periodo di scarico e rimangono a quel livello per il resto del tempo.

Molti degli studi citati in precedenza hanno utilizzato Drop Tapering, e non è affatto sicuro che questa sia la migliore delle procedure da utilizzare. Una ricerca nella quale le due tipologie di Tapering vennero confrontate vide uscire “vincitore” il Tapering Graduale. Un gruppo di Triatleti migliorò dell’11,8% su una corsa di 5000m dopo 10 giorni di Scarico Graduale, mentre un secondo gruppo migliorò soltanto del 3% con il Drop (Zarkadas, Carter e Bannister 1994).

Nonostante questi risultati in specifiche situazioni il Drop si rivela più efficace del Graduale. Un Drop Tapering è probabilmente la scelta migliore per periodi di Scarico BREVI (fino a 7 giorni di durata) perché è improbabile che una riduzione delle distanze anche dell’80% o 90% in un periodo così breve possa causare perdite di resistenza (Houmard 1994; Sheply 1992).

Il Graduale è sicuramente la scelta migliore per periodi di Tapering più lunghi visto che gli atleti mantengono maggiormente la resistenza se il loro chilometraggio in allenamento rimane a un livello moderato durante le prime 1 o 2 settimane di Scarico. In più la riduzione graduale delle distanze può aiutare gli atleti ad arrivare a un picco di prestazioni

alla fine del Tapering, quando ha luogo la maggiore riduzione delle distanze.

Tapering (fase di scarico) – Introduzione (1)
Tapering – Tipi di Tapering! (2)
Tapering – Miglioramento delle prestazioni grazie al Tapering (3)
Tapering – Cambiamenti fisiologici durante l’allenamento in scarico – parte 1 (4)
Tapering – Cambiamenti fisiologici durante l’allenamento in scarico – parte 2 (5)
Tapering – Cambiamenti fisiologici durante l’allenamento in scarico – parte 3 (6)
Tapering – Cambiamenti fisiologici durante l’allenamento in scarico – parte 4 (7)
Tapering – Metodi (8)
Tapering – Allenamento equilibrato e Tapering (9)
Tapering – Intensità volume e frequenza dell’allenamento durante il tapering (10)
Tapering – Volumi settimanali di allenamento (11)
Tapering – Frequenza dell’allenamento (12)