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  1. #1
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    End of season and tapering against my will

    I'm hoping to race 3 more crits this month to wrap up my season.

    I'm going to out-of-state interviews that take me off the bike for 2-4 days at a time.

    I'm flying home tomorrow and I'll have only Thursday and Friday to ride before crits on Saturday and Sunday this week.

    Next week, I'll have Wednesday-Saturday to ride before a Sunday Crit.

    What types of workouts/efforts would you recommend to maintain performance?

    my collegiate season tapering plan had mondays off, tuesdays 2h z2, wednesdays 2h fast group ride, thursdays off, fridays 1h with 2-3 leg opening efforts, race sat/sun.

    im thinking friday openers will stick, but I'm wondering what I should do for these last two Thursdays. I don't want to give myself sore muscles or deplete my glycogen, but staying off the bike after a handful of days of rest just doesn't feel right.

  2. #2
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    As long as you don't get sick or drunk, you'll be fine.
    People respond differently to this type of stuff, but if it were me, I'd do a short/hard day 2 days before. (1-2hr z2 with 4x4 at z5), and take it easy the day before (1-2hr z2 or nothing at all)
    Last edited by brianappleby; 09-14-11 at 12:35 PM.

  3. #3
    pan y agua merlinextraligh's Avatar
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    At this point the studying is all done, just have to take the tests.

    What you do in the next 2 weeks training wise is not going to change much. That said, I'd pretty much follow Brian's plan.
    You could fall off a cliff and die.
    You could get lost and die.
    You could hit a tree and die.
    OR YOU COULD STAY HOME AND FALL OFF THE COUCH AND DIE.

  4. #4
    impressive member badhat's Avatar
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    b-dogg

    i've noticed that you consistently recommend a hard effort two days out and an easy day the day before.

    i've seen a lot of coaching/training sites suggesting making two days out your easiest, possibly even a rest day, and then doing a short, punchy effort the day before.

    curious how you arrived at your protocol?

    not calling you out, as clearly, whatever youre doign is working for you, but just curious how you developed it.

    your friend,

    the badhat

    (ps let me know you need any interbike schwag this year, leavin tonight)
    Your Group Ride:Your guide to getting dropped in Northern Colorado

  5. #5
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    I can justify it many ways, but when it comes down to it, my pre-race protocal has arisen from the scientifically lacking, and slightly superstitious "it works for me" method.

    I think that lots of things regarding training are generally true (periodization etc.), but what you do the days before a race is more personal than anything else.

    That said, I personally think openers are a joke, up there with 'spin to win' and 'never shave the day before a race.' There is a whole lot of ancient wisdom out there that is dubious at best, and just plan wrong at worst.

    But for the OP: if that's worked for you in the past, and your season is over in 2 weeks, you might as well stick with what you like.

    BH: Have fun at interbike!
    Last edited by brianappleby; 09-14-11 at 12:05 PM.

  6. #6
    impressive member badhat's Avatar
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    the only science i have seen on tapering that i find interesting was about rest, not openers, and i found it pretty interesting: according the thr study i saw, it turns out that a good nights sleep TWO nights before a race or hard training day is considerably more important that a good nights sleep the night immediately before.

    i found this sort of intriguing.

    dont have the actual study handy.
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  7. #7
    Senior Member shovelhd's Avatar
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    I started out the season doing openers the day before. I found that gave me DOMS the next morning. For the rest of the season I did a fairly hard effort two days before, maybe not quite as high as Brian, but not all Z2, either, and took the day before completely off or a very easy commute.

  8. #8
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by shovelhd View Post
    I started out the season doing openers the day before. I found that gave me DOMS the next morning.
    I'd have to say you were going too hard or long and/or not taking care of yourself post-ride if this was the case.

    There's some actual physiologic basis for "openers", particularly after a day off. What an "opener" is though, seems to mean different things to different people, much like "base", "weights", or "warm up".

    I'm almost always tight and gummy after a day off and for me the "opener" the day before an event loosens my legs and body up and also allows me time to visualize and think about the upcoming race and how things might play out. I don't have a locked in structure though beyond a solid warm up and some short efforts that will replicate the next day's event. My "opener" seldom goes beyond 45 minutes.

    In any case everybody is different, and it never hurts to try different regimens as a newer rider to see what works best for you.

  9. #9
    Senior Member shovelhd's Avatar
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    You're probably right, RacerEx, I was doing a bit too much. What I meant by openers are a good 30 minute warmup with several full tilt sprints followed by a warmdown. Later in the season I did a good 20 minute warmup, one or two sprints at 80% or so, then a warmdown about an hour before the race. If there was time to ride the course beforehand, I'd wick it up a bit for half a lap seated as well, then just get into the start gear and rest.

  10. #10
    Resident Alien Racer Ex's Avatar
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    Quote Originally Posted by shovelhd View Post
    You're probably right, RacerEx, I was doing a bit too much. What I meant by openers are a good 30 minute warmup with several full tilt sprints followed by a warmdown. Later in the season I did a good 20 minute warmup, one or two sprints at 80% or so, then a warmdown about an hour before the race. If there was time to ride the course beforehand, I'd wick it up a bit for half a lap seated as well, then just get into the start gear and rest.
    Yep, I would expect several maximum force efforts to produce some muscle soreness; I'd expect the 80% sprint efforts to produce a much better outcome either the day before or during warm up.

  11. #11
    grilled cheesus aham23's Avatar
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    Quote Originally Posted by badhat View Post
    the only science i have seen on tapering that i find interesting was about rest, not openers, and i found it pretty interesting: according the thr study i saw, it turns out that a good nights sleep TWO nights before a race or hard training day is considerably more important that a good nights sleep the night immediately before.

    i found this sort of intriguing.

    dont have the actual study handy.
    i have read the same thing and i have no idea where i read it. later.

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