Tapering: Slowing Down or Speeding Up?

During the tapering week, marathoners are advised to focus on the following:

1)    Consume more carbohydrates

2)    Decrease overall mileage, but increase the intensity

3)    Rest more and arise near the race-hour

In effect, this is sound advice from many experienced runners. Tapering does not mean complete rest, although restful sleep is essential. This is a time to replenish depleted resources in our body. The idea of carbo-loading was to enhance the body’s store of muscle glycogen. Glycogen is the storage form of glucose (sugar) in our muscles and liver. Carbo-loading was a method to deplete the body prematurely of glycogen, then encouraging it to super-compensate by storing more glycogen.

In principle, it worked, however it was specific process that included at least three days of depletion through more mileage and a low-carbohydrate diet. Three days after, the exercise duration was markedly reduced and more carbohydrate introduced into the diet. When on a low-carbohydrate phase, the body dipped into muscle protein as a source of energy, and produce toxic ketones in the process. You can tell by the sweetish, almost-pineapple breath of the fasting athlete. Thus, carbohydrates are important to our daily nutrition, as it is ‘protein-sparing’. This means, adequate carbohydrates prevent the body from cannibalising on our muscles and lean tissues. Lose too much muscle and you lose muscle strength, power and speed.

The idea of a Carbo-Party (popular and prior to a race) can be counterproductive as it encourages over-eating, and taxes the digestive system at one sitting. You would not want to have an overactive digestive system when you race, for it slows you down. I tend to avoid it. That is why we keep fibre intake low at least two days before the race. Smaller meals throughout the day can be more useful than fewer, large meals.

It is common to hear of injuries and illness before the race. The body needs to prepare itself for the race, so we need to taper to reduce the catabolic (destructive) processes, and increase anabolism (constructive) process.

’ll report more on my findings from my offshore running laboratory next weekend.