You’re training hard for a reason. This is more than likely to perform well at your chosen event but, as we’ve already discussed here, you can’t training hard all of the time, especially when you’re coming close to your big event.
If you’ve never tapered before, the concept may seem unfamiliar and even intimidating. However, I assure you that tapering is a crucial strategy that can help you achieve better race results than you might have thought possible.
In this post, I will guide you through the process of reducing your training load, including hours, distance, or Training Stress Score (TSS), in the last 2 or 3 weeks leading up to your A-priority race.
At first, it may be daunting to cut back on training during the most critical phase before the race. Many athletes instinctively feel the urge to do more rather than less, believing that physical fitness is the sole determinant of race success.
While fitness is undoubtedly important, solely focusing on increasing fitness during the final two weeks is not the most effective approach. Based on my experience coaching athletes for various races, I can confidently say that form, rather than fitness alone, is the best predictor of race success.
Fitness refers to the culmination of small performance gains made over consecutive workouts. It is the result of consistent training over weeks, months, and even years. In cycling, fitness is typically measured by factors such as aerobic capacity, anaerobic threshold, and economy. These physical markers form the foundation of race readiness. However, it’s important to note that fitness is not solely dependent on the total training load; it is an outcome of gradually increasing the training load over time.
Conversely, reducing the training load does not lead to increased fitness. Experienced athletes usually understand this principle, acknowledging that fitness improvement stems from increased training load. However, when it comes to tapering, they argue that decreasing the training load actually enhances fitness. While tapering can indeed improve race performance, it’s not due to an increase in fitness but rather the impact on form.
Form
Form encompasses more than just physical fitness; it involves being mentally and physically prepared for the demands of the race. It includes factors such as a well-planned strategy, a range of tactics practiced and rehearsed, and considerations for environmental and course conditions.
Nutrition, hydration, and equipment selection also play a role in race readiness. Additionally, form relates to the absence of fatigue, which is essential for optimal performance. Tapering effectively reduces fatigue, allowing your form to improve.
During tapering, it’s crucial to reduce the duration of your workouts while maintaining high intensity. The reduction in duration, not intensity, is the key element of tapering. By decreasing the training load duration and increasing the relative training load intensity, you can enhance your form and freshness, which directly translate into improved race performance. It’s important to note that a small loss of fitness may occur prior to the race, but this temporary decrease is outweighed by the gains in form and readiness.
Designing a successful taper requires careful consideration of various factors. There are multiple components to address, and attention to detail is crucial. In the upcoming sections, I will provide you with a comprehensive understanding of the tapering process and guide you through the essential details to ensure an effective taper leading up to your race.
Tapering And Its Components
During the taper period, high-intensity workouts often take the form of interval sessions, regardless of the race type or duration. These intervals should simulate the strategic intensities you expect to encounter during your race. For instance, if there are significant climbs that may impact your race outcome, it’s important to prepare by including hill intervals that closely resemble the duration and volume you anticipate on race day. Similarly, if sprinting or time trialing is crucial to your race, incorporating sprints or rehearsing sustained high intensity is necessary. The key theme here is high intensity workouts that mimic critical race moments.
Another vital component of tapering is prioritizing frequent recovery. You need to approach your race simulation workouts well rested and ready to perform at a high level. This means maintaining low intensity and low duration in the two days leading up to your key workouts so that you enter those sessions eager to go fast. Optimal workouts during this period can include races, especially those shorter than your goal event but with similar or greater intensity. Fast group rides or interval sessions with another rider are also suitable options. The purpose is to expose yourself to race-like intensity while maintaining recovery between sessions.
If you choose to participate in races during this period, they should be considered C priority races and kept shorter than your main race. This ensures adequate recovery and the ability to push hard again after two days of easy riding. Avoid races that may hinder recovery, and if necessary, be willing to intentionally abandon a race at a predetermined point.
It may go against your instincts, especially if you feel strong and competitive, but pushing through a highly stressful race to the finish line can disrupt your taper and jeopardize your performance in the A-priority race.
If you’re not accustomed to frequent racing, participating in any race, regardless of its specific demands, can still be beneficial. Races offer subtle preparations in various aspects such as mental focus, nutrition, logistics, and environmental adaptation, all of which contribute to your overall race readiness.
Successfully completing high-intensity workouts or C-priority races throughout this period also builds confidence, a valuable asset when it comes to lining up at the start line. Being well-rested before high-intensity sessions not only ensures freshness but also increases the likelihood of successful race simulations. As you approach race day, you should have full confidence in your preparation and readiness.
It’s crucial to remain steadfast in your belief that this reduction is necessary to achieve peak form. If you extend the durations in an attempt to maintain fitness, you sacrifice the opportunity to maximize your form, which can be a significant mistake.
During the entire taper period, it’s important to perform all your high-intensity rides using the same bike you plan to use on race day. If you’re preparing for a stage race with road and time trial stages, allocate appropriate training sessions to each bike type, aligning them with the specific stage demands. This will help you become familiar and comfortable with your equipment, ensuring everything is dialed in for optimal performance on race day.
Tapering is a comprehensive process that requires careful consideration and understanding. To simplify the application of tapering, let’s explore the peak and race periods in more detail by examining training routine examples.
The Peak Period
The peak period typically spans 1 to 2 weeks and ends a few days prior to the race, marking the beginning of the race period. For late-season races after a demanding build period or for longer races like stage races, a 2-week peak period is common. Alternatively, a shorter peak period of 3 to 5 days may be suitable for highly fit and experienced riders who recover quickly or for early season races or very short A-priority races like criteriums.
During the peak period, two main objectives must be met. First, accumulated fatigue needs to be shed by increasing the number of easy recovery days. Second, fitness needs to be maintained through high-intensity training to ensure both race readiness and freshness. The key to a successful peak period lies in incorporating race-like workouts that simulate portions of the race. These workouts should focus on specific abilities such as muscular endurance, anaerobic endurance, or sprint power, depending on the demands of your goal race.
Easy workouts during this period are performed in zones 1 and 2. While the example routine provided below may not be a perfect fit for everyone, it serves as a starting point for designing your own routine. Regardless of the duration of the peak period, the pattern always revolves around race-like intensity workouts followed by recovery.
The Race Period
There are various approaches to tapering during the race period, all aiming to achieve race readiness and freshness on the day of your A-priority race. However, the underlying principles remain consistent: reduce training volume while emphasizing race-like intensity. Balancing these factors will allow you to reach your peak performance without sacrificing too much fitness. As described in the peak period, maintaining high intensity is crucial, and this concept is even more pronounced in the final week leading up to the race.
During the race period, athletes typically engage in three or four interval workouts, depending on whether the race takes place on Saturday or Sunday. These workouts consist of several 90-second intervals with 3-minute recoveries, followed by a short cooldown.
The intensity of these intervals should match the highest intensity expected in the race. It’s important to note that heart rate is not a reliable indicator for these brief intervals, and power should be used instead. As the week progresses, the number of intervals gradually decreases, leading to shorter individual workout times. The duration of the rides during this period should be relatively short.
In the final days leading up to the race, it is recommended to schedule the easiest training day two days before the race. This day typically involves complete rest or a short and low-intensity ride. If necessary, it can also serve as a travel day to the race venue. Arriving at the race venue earlier in the week is advisable, especially when adapting to different environmental factors such as heat, altitude, or other conditions. The day before the race should involve minimal activity, focusing on preserving energy and ensuring race readiness.
Despite meticulous tapering, there is no guarantee of a perfect race performance. Nutrition, mobility and various factors beyond your control may impact the outcome. It’s important to keep a detailed training diary in the days leading up to the race, documenting factors such as travel details, sleep patterns, nutrition, mental and physical stressors, equipment choices, and pre-race warm-up routines. By analyzing your race preparations, you can identify patterns and make appropriate adjustments for future races.
Lets switch gears and head over to the next step of the self coaching series, Unleashing the Mental Edge To Achieve High Performance in Cycling