The Art and Science of Tapering for Masters Athletes in CrossFit
Written by Conquer Athlete Coach Jason Leydon
When it comes to preparing Masters athletes for peak performance in CrossFit, tapering is an essential yet often misunderstood component of the training process. As a strength and conditioning coach who has worked with athletes across various age groups, I’ve seen firsthand the transformative power of a well-executed taper. In this essay, I will outline the most important aspects of tapering for Masters athletes, explain how to effectively implement a taper, and delve into why tapering is crucial for optimizing performance and recovery.
Understanding Tapering: The Basics
Tapering is the strategic reduction of training volume and intensity leading up to a competition or significant event. The goal is to minimize fatigue and enhance performance by allowing the body to fully recover while maintaining fitness levels. For masters athletes, who may face additional recovery challenges due to age-related factors, tapering is particularly vital.
The science behind tapering suggests that by reducing training load, you allow the body's systems—muscular, nervous, and hormonal—to recover and adapt. This process helps to reduce accumulated fatigue, both physical and mental, and sharpens the athlete’s competitive edge. From my experience, athletes who neglect to taper properly often feel sluggish or fatigued during competition, which directly impacts performance.
Key Aspects of Tapering for Masters Athletes
Individualization: No two athletes are the same, especially when considering age. A 45-year-old masters athlete will have different recovery needs and responses to training compared to a 25-year-old. It’s essential to tailor the taper to the individual’s training history, fitness level, and recovery capacity. This might mean a longer, more gradual taper for one athlete and a shorter, sharper taper for another.
Duration: The duration of the taper is critical. For most masters athletes, I’ve found that a 7-10 day taper works best. However, this can vary based on the intensity of prior training. For instance, an athlete who has been training at a very high volume might benefit from a longer taper. On the other hand, an athlete who has maintained a moderate training load may only need a week.
Volume vs. Intensity: One of the most common mistakes in tapering is reducing both volume and intensity too drastically. While volume should be significantly decreased (by 40-60%), intensity needs to be maintained or even slightly increased in the final days before competition. This keeps the neuromuscular system primed for peak performance. I recall a masters athlete I coached who was preparing for the CrossFit Open. We reduced his training volume by 50% in the last 10 days but maintained intensity, allowing him to enter the competition feeling fresh yet powerful.
Active Recovery: Incorporating active recovery sessions during the taper is crucial. These sessions should be low-intensity and designed to promote blood flow, reduce muscle stiffness, and enhance mental relaxation. Activities such as light rowing, swimming, or even yoga can be beneficial. One athlete I worked with swore by short, daily walks during his taper week. He found that it not only helped him stay loose but also provided a mental break from the intensity of regular training.
Mental Preparation: Tapering is not just about the physical body; it’s also about the mind. For masters athletes, many of whom juggle training with careers, family, and other responsibilities, the mental aspect of tapering can be as challenging as the physical. I often encourage my athletes to use the taper period to engage in visualizationI have often found that meditating for just 10 minutes each day during his taper can help stay calm and focused, leading to one of your best performances ever.
Why Tapering is Essential for Masters Athletes
The “why” of tapering is as important as the “how.” Masters athletes, due to the natural aging process, experience slower recovery times, a decrease in muscle mass, and often, a more pronounced response to stress. Tapering helps mitigate these factors by:
Reducing the Risk of Injury: As we age, the risk of injury increases. Tapering allows the body to heal micro-injuries that may have accumulated during intense training cycles.
Enhancing Recovery: Older athletes typically need more time to recover. Tapering gives the body that needed recovery window, ensuring that the athlete is fully rested and ready to perform.
Optimizing Hormonal Balance: Intense training can lead to hormonal imbalances, particularly in older athletes. Tapering can help restore balance, improving energy levels and mood.
Boosting Confidence: A well-planned taper often leads to noticeable improvements in performance metrics, such as strength, speed, and endurance. These gains can boost an athlete’s confidence heading into competition.
A Real Example
I’ll share a story about a Masters athlete I coached who was preparing for a major CrossFit competition. He was 52 years old, with a long history of athletic achievements but also some nagging injuries. As the competition approached, we implemented a 10-day taper that involved cutting his training volume by 50%, keeping the intensity high, and incorporating daily mobility work. We also focused heavily on mental preparation, with visualization exercises and relaxation techniques.
The result? He not only avoided the injuries that had plagued him in the past but also set personal records in several events. He attributed much of his success to feeling “fresh and hungry” when competition day arrived—feelings he credited to the taper.
In conclusion, tapering is a powerful tool in the strength and conditioning arsenal, especially for masters athletes in CrossFit. By understanding the principles of tapering, individualizing the approach, and focusing on both physical and mental preparation, older athletes can enter competitions not just ready to compete, but ready to win.
If you are looking for ways to continually train a strong mindset, make sure you email help@conquerathlete.com to see how our coaching staff can guide you with sound programming and the leadership.