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Old 02-25-07, 04:13 PM   #1
jamesstout
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taper time? 2 weeks out

right so its 2 weeks today from my first major race, its my local rr a 45 mile hilly course i want to at least get in some decent breaks. Question is how long should i taper, i battered myself to hell today! i was thinking a recovery ride tomoroow tues and thurs trubo sessions recovery weds and fri long ride sat 10 mile tt sunday then whata bout the next week?
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Old 02-28-07, 05:29 AM   #2
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Old 02-28-07, 09:55 PM   #3
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I think the usual suggestion is to taper for about a week. Do recovery-style rides on the week before, but on the day before get in a few maximum efforts of a couple of minutes or so.
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Old 02-28-07, 10:15 PM   #4
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Originally Posted by jamesstout
right so its 2 weeks today from my first major race, its my local rr a 45 mile hilly course i want to at least get in some decent breaks. Question is how long should i taper, i battered myself to hell today! i was thinking a recovery ride tomoroow tues and thurs trubo sessions recovery weds and fri long ride sat 10 mile tt sunday then whata bout the next week?
James
If you're serious about a taper it will cost you some long term fitness, but the recommendation, backed up with data, from Inigo Mujica is to maintain the frequency of workouts, maintain the intensity of the workouts, but reduce the volume to 20-25% of your pre-taper volume. You can use a linear decrease in volume, but an exponential decay has been shown to work better. The taper should end 2 days before the event. Two days before is a rest day, the day before should be easy with one or two threshold efforts of 2-5 minutes.
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Old 02-28-07, 10:45 PM   #5
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maintain the frequency of workouts, maintain the intensity of the workouts, but reduce the volume to 20-25% of your pre-taper volume.
Agreed, cut volume but keep it intense and frequent.

It's not as easy as it sounds, you have to get ready, warm up, bust just a couple efforts then force yourself to cooldown and quit; all while you feel like superman. Stopping when you really want to do more sucks.
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Old 03-01-07, 02:44 AM   #6
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yeah well tis week i have tried to keep intensity with 2 turbo seesions but cut the volumr a bit (they would have been 3 hour chaingangs) then i will do my long ride on sat and a 10 mile tt on sunday. At what point should i do my last hard workout before a sunday race.
I have to say i still feel tired at the moment
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