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Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

Perform with Dr. Andy Galpin

NOTE

**Strategically resting to reduce fatigue and max performance **

Physical attributes such as VO2 max and aerobic endurance are stable, while fatigue is highly transient. Taking a day off from training does not lead to a loss in fitness but can significantly reduce acute fatigue. Enhanced recovery methods like increased food intake and caffeine can swiftly improve perceived fatigue levels. Prior to a competition, it is beneficial to maximize fitness while minimizing fatigue, as rest and energy can boost performance without compromising fitness levels. Literature consistently supports the advantages of tapering before competition, with structured taper programs showing performance benefits. Effective tapering can involve substantial reductions in training volume, with studies indicating that even a 28-day taper with a 70% volume reduction does not result in performance drops.

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