Cycling Race Week Taper

The week leading up to your race is a tricky one.  The goal is to go into your race rested and fresh, but sharp.  And believe me, this is easier said than done.

Traditional thinking is to back way off on both training time AND training intensity.  This is a mistake.  Athletes who use this taper technique often go into the race rested, but not sharp.  Instead, they often are flat and sluggish.

Other athletes are simply unable to back off on their training in the week (s) leading up to their key event, and when they get there are unable to turn it up to race intensity.  As a result, their key race ends up being simply another workout.  The cyclist is then disappointed with the results.

The key to finding this fresh/fit balance and to have a great race is to do the following:

1. Reduce training volume considerably (30-50% as a general guideline).
2. Maintain some intensity, though at a reduced volume. 

Your legs will recover from the fatigue accumulated over the prior weeks’ training from the reduction in volume.  However, training with low intensity at the same time typically makes you feel “flat” and sluggish. 

To avoid this sluggishness and to maintain (and improve) your sharpness, simply performs some short, race pace intervals a couple times in the week leading up to your event.

A general template might look something like this:

Monday – Short, easy ride with 3-5 short intervals at race pace (90 -120 seconds) with full recovery between each.

Tuesday – Short, easy ride

Wednesday – Short, easy ride and possibly include 3-4 x 30-60 second spin-ups

Thursday – Similar to Monday’s ride.  Short and easy, but include 3-4 x 90 second race pace intervals.  Again, full recovery between each.

Friday – Short, easy ride

Saturday – Short easy ride.  Either add 2-3 x 30 second spin-ups, OR 3-4 x 4-6 second jumps.

Sunday – Race!

A couple key points to note include:

1.  The up tempo rides are 3 days apart.  This allows for full recovery and fitness consolidation prior to the next one.  Again, the easy days allow for recovery, while the short intervals provide the “sharpness.”

2.  While the intervals are at race pace, they are short.  Your fitness is “in the bank” at this point, so you’re not really “training” for the race now.  Instead, you’re working to allow your hard-earned fitness to come out in time for when you most need it – the race.

Train hard, but train smart.  Take it easy the week before your event and you’ll be pleasantly surprised at just how strong you are!

Tell me in the “Comments” section below how this strategy works for you, then GET OUT AND RIDE!