124. Wild Taper Science, Our Big Nutrition Rule, and 6 Racing Lessons!
Oct 18, 2022
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This podcast episode covers topics such as tapering approaches of elite athletes, the impact of nutrition on race performance, and the importance of celebrating food. They also discuss racing lessons, including the benefits of adjusting tapering strategies and the prevalence of eating disorders among athletes.
Longer taper periods, up to three weeks, have been employed by elite athletes like Gustav Aiden and Killian Jornet, challenging the conventional two to three week taper model.
Tapering may have differential effects on muscle fiber typology, with intermediate type II muscle fibers showing hypertrophy and increased power during a taper.
Athletes who implemented longer and stricter tapers (closer to three weeks and with a progressive reduction in volume) had better race results, as seen in a study of Strava user data.
Fueling properly involves finding a balance between fueling adequately and avoiding overreaching, with athletes prioritizing the consumption of a variety of enjoyable foods to support long-term athletic success.
Deep dives
Long training taper
Elite athletes like Gustav Aiden, Killian Jornet, and Marianne Hogan have been known to do longer taper periods before races, sometimes up to three weeks, in contrast to the conventional wisdom of a two to three week taper.
Muscle fiber typology and tapering
Research suggests that tapering may have differential effects on muscle fiber typology. Intermediate type II muscle fibers have been shown to hypertrophy and increase in power during a taper. There are no significant changes seen in slow type I fibers. This may explain why longer tapers work well for some athletes.
Real-world data from Strava
A study of Strava user data found that athletes who did longer tapers (closer to three weeks) and stricter tapers (progressive reduction in volume) had better race results. These findings challenge the conventional two to three week taper model.
The complexity of tapering
Tapering is influenced by various factors including training volume and intensity, race distance, individual physiology, and genetics. There is no one-size-fits-all approach, and understanding the nuances between scientific studies and anecdotal experiences is key.
Importance of Fueling and Crux of Training
Fueling properly is essential for athletes, as it provides the energy needed for training and optimal performance. The podcast discusses how underfueling can lead to health issues and hinder athletic potential. The theory is presented that athletes need to find a balance between fueling adequately and avoiding overreaching. This involves understanding individual needs, such as glycogen utilization and metabolic demands. The idea is to prioritize fueling the body with a variety of foods, including enjoyable snacks in moderation, to support long-term athletic success.
Distinguishing Between Population Health and Athlete Health
The conversation delves into the distinction between population health and athlete health when it comes to nutrition. While there are general guidelines for overall health and nutrition, optimizing athletic performance requires a different approach. Eating enough to support the demands of training is crucial for athletes. It is emphasized that fueling adequately does not mean solely relying on processed or unhealthy foods, but rather finding a balance between indulging in enjoyable foods and meeting nutritional needs.
Encouraging a Culture of Celebration and Joy in Food
The podcast highlights the importance of fostering a positive culture of food within the running community. It acknowledges that food can bring joy, and athletes should embrace foods they love in moderation. Guilt associated with certain foods should be dropped, as fueling one's body adequately and finding pleasure in eating can lead to improved performance and overall well-being. The discussion encourages a shift towards celebrating food and nurturing a healthy relationship with eating for athletes at all levels.
We ate a pint of snickerdoodle ice cream to prepare for a fun episode on tapering, racing, and fueling! The main topics: wild taper approaches from elite athletes involving very long runs relatively close to race day, why tapers vary and what that might mean for your next race, muscle fiber typology during training and detraining, a deep conversation on nutrition and why our message is to eat food that you love, celebrating food and clapping back on bad food messages in athletics, a grab-bag of 6 racing lessons, and 2 show recommendations. Plus lots of other fun topics! Grab your favorite snack, because the nutrition discussion may make you crave something fun and tasty.
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