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CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21252 posts

Resting/maintenance before an event?
What's the proper way to scale down towards an event?

Let's say your building up for a race or sporting event (golf, tennis, crossfit). When do you stop training full out? Do you ever stop?

ETA: What's a proper way to scale down lifting and running?

I don't want to go into a game/race/match sore or recovering.

I am doing the Keto diet, so carb loading is not an option. (Please don't make this a keto thread)
This post was edited on 3/14 at 8:07 am


Salmon
USA Fan
On the trails
Member since Feb 2008
65208 posts

re: Resting/maintenance before an event?
I've only ever done this for races, but most tapers start around 2 weeks out

and no, you don't stop, you just scale back your workouts


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21252 posts

re: Resting/maintenance before an event?
quote:

you don't stop, you just scale back your workouts



I guess that's part of my question. What's a proper way to scale down?


Salmon
USA Fan
On the trails
Member since Feb 2008
65208 posts

re: Resting/maintenance before an event?
are you following any type of training program?

it would help if we knew what type of event you were doing as well

for instance, a taper for a marathon will be much different than say, a 5k
This post was edited on 3/14 at 8:09 am


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21252 posts

re: Resting/maintenance before an event?
quote:

a taper for a marathon will be much different than say, a 5k


Not if you are fat
Geryskull Aesthetics for lifting and C25K for running.

I play in a lot of golf tournaments throughout the spring and summer. I know it's not high on most people's list of events. For me it's my hobby, so I want to be at my best. I don't want to be hurting at all when I go tee it up in a big event.



Hulkklogan
LSU Fan
Baton Rouge, LA
Member since Oct 2010
36704 posts

re: Resting/maintenance before an event?
There will be other people with opinions that should supercede mine, I haven't really done a lot of looking into this topic. From everything I've watched online and learned from CrossFit is that you don't stop training, but you should have a peak week two weeks or so before the event where you max out and ensure you're ready to go, then you taper your training intensity back some to recover and prevent injury. Not a ton, but enough that you aren't beating yourself up. Day before the event just have an active recovery day. 20-30 minutes of light movement - in my CrossFit gym we'll do an 'around the world' circuit where we rotate 4-5 movements for 1 minute at a time and do that for 20 minutes.. slow pace, just get your blood flowing and heart rate up and body warmed. Then stretch. We do a ROMWOD. My body usually feels pretty great and ready to go the day after that.


Rusty Scroggins
UC Irvine Fan
Member since Feb 2019
197 posts
 Online 

re: Resting/maintenance before an event?
You're playing golf, I regularly workout in the morning before rounds, just stretch and limber out you'll be fine.

If Brooks Keopka can throw 225 around a million times and win back to back US Opens I think you'll be alright continuing your plan as normal.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21252 posts

re: Resting/maintenance before an event?
quote:

If Brooks Keopka can throw 225 around a million times and win back to back US Opens I think you'll be alright continuing your plan as normal.


Well, when I have the same workout plan and am as jacked as Brooks Keopka, I'll jack 225 before rounds too.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21252 posts

re: Resting/maintenance before an event?
quote:

Day before the event just have an active recovery day. 20-30 minutes of light movement - in my CrossFit gym we'll do an 'around the world' circuit where we rotate 4-5 movements for 1 minute at a time and do that for 20 minutes.. slow pace, just get your blood flowing and heart rate up and body warmed. Then stretch


This is what I was looking for.


quote:

o recover and prevent injury.

This is my major concern.


Rusty Scroggins
UC Irvine Fan
Member since Feb 2019
197 posts
 Online 

re: Resting/maintenance before an event?
quote:

Well, when I have the same workout plan and am as jacked as Brooks Keopka, I'll jack 225 before rounds too.


The point is you don't have to change anything. I've workedout of a Friday and played 36 the next day and 18 the day after that as long as you take 10 extra minutes to stretch out you'll be fine.

Resting for a huge and intense calorie expenditure is different than resting for golf, you aren't going to get CNS fatigue playing golf b
This post was edited on 3/14 at 8:38 am


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Salmon
USA Fan
On the trails
Member since Feb 2008
65208 posts

re: Resting/maintenance before an event?
quote:

This is what I was looking for.



think of it this way:

2 weeks out, you should be doing 90-95% effort of your goal

then the next week, taper back to around 60-70%

then week of, taper back to 30-40%



CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21252 posts

re: Resting/maintenance before an event?
Salmon


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Rep520
Arizona Fan
Member since Mar 2018
3955 posts
 Online 

re: Resting/maintenance before an event?
For golf, I wouldn't change much.

Golf, the big physical demand is baseline fitness to make it around the course and explosiveness in a swing. That pales in comparison to powerlifting, oly lifting, football, etc.

Resting will lower your fitness level a bit. The greater recovery will enhance your ability to express that fitness. The gap isn't that great vs the demands of golf.

Most of all, golf is heavily skill based. The big downside I see is any big positive or negative physical change can mess with your timing and skill level. For skill, you want to practice like you play, and you probably practice with a bit of fatigue.


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Andychapman13
LSU Fan
Member since Jun 2016
1736 posts

re: Resting/maintenance before an event?
quote:

2 weeks out, you should be doing 90-95% effort of your goal then the next week, taper back to around 60-70% then week of, taper back to 30-40%

This is about right!
I know for triathlon and running you cut the volume back a lot but still do intensity stuff to “keep the pistons firing” at the conditioned level. However, if you’re doing CrossFit and getting ready for a golf tourney I’d just do a few days throughout the week at about 30min/day the week of the race.


CoachChappy
LSU Fan
Boudin Capitol of the World
Member since May 2013
21252 posts

re: Resting/maintenance before an event?
quote:

if you’re doing CrossFit and getting ready for a golf tourney


I'm personally not doing crossfit. I did want to open a broad conversation about pre-event workouts.


crazyLSUstudent
LSU Fan
391 miles away from Tiger Stadium
Member since Mar 2012
2364 posts

re: Resting/maintenance before an event?
Scale back volume maintain intensity. That's what I do for cycling


KG6
LSU Fan
Member since Aug 2009
10741 posts

re: Resting/maintenance before an event?
quote:

Scale back volume maintain intensity. That's what I do for cycling


Feel guilty talking about this as I'm so far off the wagon at this point it's depressing, but above is what I've always done.

Really not much need to taper for something like a 10k. Maybe start taking it easy 4 days out, rest day 2 days out, some short stuff day before with some pick ups, then race.

For something like a half ironman or above, 2 weeks out you are spending the week just reducing total volume. Y0u might still have a big workout in there, but the total hours for that week are going down significantly (~80%). Then you really start cutting time the week of, but probably only 1 real day of complete rest 2 days out from the race. Still keep some quicker workouts going to keep the body used to moving fast. If not you'll feel sluggish day of the race. Day before a race is like 20 minutes in the pool, 15 minute job with some 45 second quick pick ups, 20 minutes on the bike to make sure everything is in working order and wake the legs up.


crazyLSUstudent
LSU Fan
391 miles away from Tiger Stadium
Member since Mar 2012
2364 posts

re: Resting/maintenance before an event?
I always race best with a little fatigue in my legs. Kinda strange really. It's like I can feel my legs better


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Rep520
Arizona Fan
Member since Mar 2018
3955 posts
 Online 

re: Resting/maintenance before an event?
quote:

I did want to open a broad conversation about pre-event workouts.


It's pretty specific to the event, IMO.

The greater the demand for pure physical power, the more tapering is important. For things like lifting challenges (powerlifting, strongman) a good strategy is a 6 week block where each week weight increases as volume and frequency decrease.

For physical sports (football, basketball) most of the competitive season should be maintenance. The progress is offseason. In season, it's hard to progress if you're practicing 6 days a week and playing once or twice.

Skill sports, I don't see any harm with a monthly linear progression program in season with no real tapering for events.


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