Tapering Tales

[ft_critical]

Hello everyone.

In terms of tapering (I use this term to represent what you do in the week [or 2] before a race that you are specifically preparing for)

* What has worked, and
* What has failed

What volume and intensity mix has worked to help your form (form being freshness plus fitness [Friel])


Thank you kindly,

[Nikolai]

My routine for years has been:

If the race is on let's say Sunday, I would:

- have a hard ride on Thursday (what kind will depend on the race)
- rest on Friday
- go for a 2hr, sometimes less, easy ride on Saturday.

If I feel tired during the week, I would move the hard ride to Wednesday and add an extra rest day on Thursday.


road cycling blog --> roadcyclingzone.com

[Ross]

Had a 110km "race" last Sunday (Amy's Gran Fondo) and this is what I did in the week leading up to it.
Sat -100km E1 ride with ~1100m of climbing.
Sunday - 232km E2/E2 ride with ~2300m of climbing
Monday - rest no riding
Tues - 43km just commuting E1 low E2
Wed - Rest day no riding (I think it was raining that day)
Thurs - 82km hill repeats ~900m climbing
Fri - Rest day no riding (travel to Victoria for AGF)
Sat - 54km AGF course recce out E2/E3 and then return was TT practice E4+ 590m climbing
Sun - 113km AGF ~1800m climbing PB by 10mins

[Xplora]

I'm having quite bad results from recovery/cadence workouts the day before the race. Need a real ride lol

[foo on patrol]

I'm having quite bad results from recovery/cadence workouts the day before the race. Need a real ride lol

No you just need to ride smarter and only do a easy spin ride the day before a race!

Foo

[toolonglegs]

In the week before I just knock back the hours but not the intensity ... as long as I am feeling fresh as well.
Day before a 45-60 minute ride with various short efforts ... 2 x one minute hard ( but not all out ), 10 minutes at FTP'ish.

[kb]

Had a 110km "race" last Sunday (Amy's Gran Fondo) and this is what I did in the week leading up to it.
Sat -100km E1 ride with ~1100m of climbing.
Sunday - 232km E2/E2 ride with ~2300m of climbing
Monday - rest no riding
Tues - 43km just commuting E1 low E2
Wed - Rest day no riding (I think it was raining that day)
Thurs - 82km hill repeats ~900m climbing
Fri - Rest day no riding (travel to Victoria for AGF)
Sat - 54km AGF course recce out E2/E3 and then return was TT practice E4+ 590m climbing
Sun - 113km AGF ~1800m climbing PB by 10mins

Interesting. My week prior to AGF was 110km of easy commutes and one hard 7km effort as part of my Friday morning commute. Nothing Saturday. PB by 22mins.

I think that and the week prior were too light ideally (weather, work, family stuff), but it probably depends on build and it worked ok anyway.

[Strawburger]

States/nationals this coming weekend(s)?

As TLL, I do same intensity, less of it

[ft_critical]

States/nationals this coming weekend(s)?

Yes.

I am going to go with 50% volume. I will do a mix of 95% to 100% efforts based on my 5min max.

[Strawburger]

Sounds like a good plan. Just avoid the swine flu that is going around sydney on when commuting on public transport.

Hopefully see you there.

[foo on patrol]

You do not want to get swine flu, trust me, I've through it and it will take months to get over it. Not to mention you will be very very sick.

Foo

[harmonix1234]

Yep, been taperin' bout two years now.