Text 4.2c Stage III: Peak (Taper)

1. Read the text bellow. Do you share the author’s ideas?

Many coaches and athletes refer to peaking as tapering or sharpening; the terms are synonymous. This stage (usually 4 to 8 weeks in length) is characterized by a decrease in training volume from the Intensity stage.

However, the intensity of certain training components, such as Speed, Intervals, and one or two Race/Pace workouts, will typically be very high in order to refine technique and energy systems at high speeds.

Simultaneously, about 50% of the training volume will be low-intensity aerobic training through Overdistance and Endurance/Easy Distance activities in order to maintain the aerobic base. The Peak stage is also characterized by an emphasis on restoration and recovery from training so that the body may become fully rested and energy stores completely replenished prior to intense competition.

2. Answer the questions.

1. Are the terms “tapering” and “sharpening” synonymous? 2. Does an increase or decrease in training volume characterize this stage? 3. The intensity of what training components will be high here? 4. What is the percentage of low-intensity aerobic training at this stage? 5. What is the emphasis on restoration and recovery from training here?

Text 4.2d Stage IV: Racing

1. Read the text bellow. Do you share the author’s ideas?

1. Ideally, the plan will have been successfully carried out and you will be at optimal racing capabilities at this stage. Depending on you and the design of your training plan, peak racing form and top racing will last 8 to 16 weeks.

2. Some sports, such as cycling, may involve slightly longer Racing seasons, and this must be reflected in the overall plan. Approximately 50% of total training time during this stage will be Overdistance in order to maintain the aerobic base and provide active recovery training. Interval training will comprise another 10% to 15% of total training, Speed work will be about 10% of total, and Racing will constitute the remaining time.

3. The races will be very demanding physiologically. That, coupled with the stresses of travel, change of diet, and psychological adjustment, will wear you down. It is essential that you employ an active restoration/recovery routine during this stage.

2. Answer the questions.

1. Will you be at optimal racing capabilities at Racing stage? 2. How long will the peak racing form last? 3. What helps to maintain the aerobic base during this stage? 4. What is the percentage of interval training (Speed work, Racing) here? 5. Why will the races be very demanding? 6. What will wear you down? 7. What else is it essential to do at this stage?

3. Translate the following into English.

Успешное выполнение тренировочного плана, как правило, гарантирует спортсмену обретение оптимальной соревновательной формы. В зависимости от вас самих и построения вашего тренировочного плана пик соревновательной формы атлета может продлиться от 8 до 16 недель. В некоторых видах спорта соревновательный сезон бывает дольше. Это следует учесть в общем плане. На этой стадии около 50% всего тренировочного времени отводится на сверхдистанции. На интервальную тренировку уходит еще 10 –15 %, скоростная работа занимает 10 % и на тренировочные соревнования – все оставшееся время. Проведения таких состязаний необходимо с физиологической точки зрения. Все это усугубляется стрессами по переезду, изменениями в диете, психологической адаптацией и приводит к потере формы. Во время этого периода необходимо обеспечить проведение активной реабилитации.