I have a very important race coming on December 4th. In that race, a time trial, I will not only face off against the current national champion in the event, but I want to make a run at the state record. I am in monster shape right now at the final stages of peaking, and want to come to the line that day at my absolute peak. I have tried different tapering strategies, but I would be curious to glean a scientific approach being well aware that each of us is an experiment of one.
To be more specific, I am particularly concerned about the three days prior to the race. The race will be on Tuesday, and on Saturdays I typically ride with a rather fast group which contains everything from an ex Olympian to cat 1 riders. For example, yesterday on that ride, my heart rate averaged 160 to hang with the lead group whereas two weeks ago I won a road race with an average heart rate of 151. I'm wondering if I should participate in that ride on Saturday with the big race three days later on Tuesday?
I don't want to let my body off the hook too much in that I think it is important to allow the body to dissipate lactic acid reasonably close to the race to prepare for battle. On my pre race time trial warmup, I typically warmup for a minimum of an hour, and do some race pace or perhaps slightly faster pickups during the latter stages of the warmup. I find that forcing the body to dissipate lactic acid close to the start seems to allow me to deal with the ensuing lactic acid a bit better.
Anyway, what would be a good taper strategy in the opinion of any coaches hovering about for a very important race? Thanks for your input.