Tapering before a hunt

[mad_angler]

I have about 3 weeks before an elk hunt. Any advice for tapering?

I've been working pretty hard and my legs are sorts sore. I know I should taper but I'm wondering when to start and how far to actually cut back.

Also, what about food? Should I try to keep eating about the same even though I will be working out less? Should I try to lose a few pounds before the trip or would a calorie deficit be a bad idea...



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[mtnbound]

I have about 3 weeks before an elk hunt. Any advice for tapering?

I've been working pretty hard and my legs are sorts sore. I know I should take but I'm wondering when to start and how far to actually cut back.

Also, what about food? Should I try to keep eating about the same even though I will be worrying out less? Should I try to lose a few pounds before the trip or would a calorie deficit be a bad idea...



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With 3 weeks, I would start reducing the days and or intensity of the workouts. You want to peak before the season, not be beat up going into it. I would take the final week completely off or do zone 2 training. I would continue to eat normally, as you will most likely lose weight during the season, depending on your hunting style.

 

[Marbles]

Do a 2 or 3 week taper.

If you feel pretty solid after your rest day and don't have any nagging issues, the make next week a peak week, then a 2 week taper.

If you still feel fatigued after your rest day, or have any nagging issues or you have started being slower, then do a 3 week taper.

2 week taper:
1st week cut volume be 60%
2nd week cut volume by 50% (will be 30% of peak week volume).

3 week taper:
1st week cut volume by 50%
2nd week cut volume by 50% (25% of last full week)
3rd week cut volume by 40% (15% of last full week)

Obviously avoiding anything that might injure you and don't add anything new to your training.

Don't stop moving, but basically you are doing a prolonged active recovery phase.

 

[Wprinkle]

I agree with @Marbles 100%. I have a "taper/Light" week every fifth week of my pre-season workout routine. Because every workout no matter the goal MUST be structured and contain progressive overload. The slow weeks give the body a chance to catch up and recover, lowers the risk of injury and so on.. I taper for two weeks prior to the first hunt, exact percentages as stated above.

I do not change my diet at all. If anything I will increase my protein intake 100-200 calories. And stay super vigilant on making sure you get the right vitamins. Especially if you have to travel to hunt. If you're body is "wore out" from not tapering or you have gone into a calorie deficit you astronomically increase your chances of getting sick. Traveling is stressful, time changes are hard when you change multiple time zones, lots of people go from no altitude to high altitude and you have to interact with people (that's the worst part lol).. All those things lead to being sick in the mountains so you want you body to be tip top for that.