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tapered training

Old 02-03-24, 03:19 PM
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tapered training

Today on the group ride, they start talking about tapered training.
basically during the race season the training would be done in this way.

day 1 - race
day 2 - race simulation or super high effort
day 3 - rest
day 4 - easy
day 5 - rest or easy
day 6 - easy
day 7 - rest

has anyone more info regarding this?
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Old 02-04-24, 04:37 PM
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The training taper is normally done before a key race, not after. It usually involves reduced training volume, but retaining a degree of intensity in the week leading up to a race. The idea is that you go into the race fresh with minimal fatigue.
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Old 02-05-24, 11:55 AM
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Originally Posted by PeteHski
The training taper is normally done before a key race, not after. It usually involves reduced training volume, but retaining a degree of intensity in the week leading up to a race. The idea is that you go into the race fresh with minimal fatigue.
can you explain how it works?
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Old 02-05-24, 12:09 PM
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Originally Posted by CrowSeph
can you explain how it works?
Well if you thrash yourself in training the week leading up to a key race, then you are likely to under-perform due to fatigue. But at the same time you don't want to be sitting on the sofa all week. So the solution is reduced training volume, but with a few high intensity rev ups to keep you sharp.
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Old 02-05-24, 12:12 PM
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Rounding off, that's 25% hard efforts/75% active recovery or rest. Very close to the current 20% hard/80% easy mantra.
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Old 02-05-24, 02:33 PM
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Originally Posted by Trakhak
Rounding off, that's 25% hard efforts/75% active recovery or rest. Very close to the current 20% hard/80% easy mantra.
Yes, but with much reduced volume compared to a typical training week.

So, 25% of a small number of hours, not 25% of a large number of hours.
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Old 02-05-24, 06:50 PM
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For a big event ride, I gradually taper for 2 weeks. I alternate with a few Z1 rides and then 90" hard intervals. That's maybe a little extreme but it works. I do a long and hard simulation ride and then my taper, but that depends on what you're tapering for.
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Old 02-05-24, 07:11 PM
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You don't realize your accumulated fatigue until you taper. Not cycling, but I tapered two weeks before a 50k ultramarathon and was really sharp for the race. As other people mentioned, it was reducing distance while maintaining intensity
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