Tapering for 100km + races

[Spat]

Hi

 

So I am one of those guys that always feels he is not doing enough, with the result that most often I over train and then my legs feel like lead on race day.

 

Was wondering if the more experience racers can give their thoughts in terms of when they start tapering and how much effort they still put in the week leading up to race day.

[MariusL]

Personally I train as normal till the week before a big event (eg. next weeks OneTonner), week before is relatively easy with an intermediate ride on Tuesday and Wednesday, very easy on Thursday and Friday, sit with my legs up on the Saturday and ensure my bike and everything else is ready for Sunday... Although some guys find resting 2 days before an event works for them, with an easy ride the day before. Generally this doesn't work for me

 

I always shave 2 nights before (never the day before a race), and on the night before I clip my toe nails... then Sunday I am ready to go, with nice fresh legs (and short toe nails) B)

[PeterM]

Had the same problem. Now i max my training 3 to 4 weeks before a main race and then take it easy for the last 2 weeks.

Normally after very hard training week(s), my body needs 2 easy weeks to recover (only do easy stuff; no interval training) and use this time to eat healthy and sleep more. By the time the race comes my body is soooo keen to ride!

 

I am not an experienced rider.

[Spat]

Thanks for that, very informative, almost bordering on too much info there Marius

 

So effectively you have the day before as complete break and that works for you?

 

Have you experimented a bit to get to this routine, for instance have you tried with two days off before race day and has this felt worse for you?

[cosborne]

Marius that made me laugh! What has clipped toenails got to do with anything!!!

[Spat]

PeterM when you say Max your training do you mean distance and intensity and then reduce both down to race day.

[1hill@aTime]

ride ride ride then race...

 

Maybe the clipped toe nails make him lighter?

[Lucky Luke.]

Marius is right, toenails are an important weight saving. A nice haircut also helps and will boost your confidence in a bunch situation.

[cosborne]

Spat I think the key is to feel fresh but confident. Personally I'm gonna do an easy ride (slow 40km) the day before the shova, or not ride at all. If you can stand on that start line and feel good then whatever works for you.

[Spat]

Agreed, I find that cycling can be so fickle, sometime you work very hard and on the day you show up and dont have the legs.

[MariusL]

Thanks for that, very informative, almost bordering on too much info there Marius

 

So effectively you have the day before as complete break and that works for you?

 

Have you experimented a bit to get to this routine, for instance have you tried with two days off before race day and has this felt worse for you?

 

I have tried many things in 18years of racing, and two days before an event it is really just an easy laid back look at the scenery ride, low gears with the legs just ticking over, checking that the gears are 100% etc (the ride is just over an hour, no more - done with my race wheels). Have tried two days off, but my legs tend to feel a bit lethargic on race morning.

 

But the best is to try different routines, some guys find resting 2 days works like a bomb for them, others find riding the day before works well... best is to try now early season, and then when you find what works for you, stick to it and your body gets used to it...

 

best of Luck, and most importantly enjoy

[1hill@aTime]

oh luke forgot about the haircut, definate weight saving

[MariusL]

Marius that made me laugh! What has clipped toenails got to do with anything!!!

 

Over the many years of riding my bike I have a lot of little things I do before races... seriously, cutting my toe nails the night before the event is one of them never shave the night before a race (I'm too sh%t scared to wax!!!), left sock always goes on first, followed by left shoe... jersey is only put on at the event (never wear it on the way to the event), last thing I put on is my gloves... and if it's a really important race (DC, Argus, IronMan) I have a haircut no jokes

[perry]

I always train hard the week before and then take it easy for the next week, I feel so much stronger on race day if i rest.

[cosborne]

Marius that's all part of sports psychology. Like Johnny Wilkson always did before he place kicked. It wasn't a weird habit to crouch down and pray, it was his method to prepare himself mentally. For you its just a weird toenail and sock fetish

[Spat]

Thats classic.

 

I think I must start stressing about those minor things rather it may actually take your mind off the training, and inadvertantly do better ride.