Tapering

[vanniri]

My understanding of tapering is to restore/built your glycogen stores while maintaining peak fitness.

 

The above is achieved by reducing training hours/volume significantly (60-80%) seven days prior to the event and replacing it with limited very high intensity efforts of less than 3 minutes duration each. Essentially replacing time with intensity while reducing the repeats to achieve the 60-80% reduction in hours/volume. SSD (steady slow distance)is completely cut-out during this period.

 

A rest day (no cycling), two days before the event is recommended with some high intensity spouts the day before the event (to provide your body a glimpse of what´s to come).

 

Three questions:

Is my understanding correct?

 

If mtb event will you recommend doing the intervals off-road on technical sections uphill?

 

What about tapering for multi-stage endurance events?

Edited February 21, 2011 by vanniri

[Yang]

Sounds about right. Just checked in my ed of Serious Cycling- extract p200, edited:

The evidence is that the key to effective tapering is to cut back on mileage but maintain training intensity. Reducing mileage has the greatest impact on lessening accumulated fatigue. The best way to do this is to reduce distance or time of workouts, but to cut back only moderately on the number of rides per week. How much you reduce depends on your training volume and the race distance.

If prepping for a major event, plan a break without a competition about 2 weeks before the race. The 2 week period should start with 3 to 4 days of easy riding followed by 9 to 10 days of specialised work for the event. If the race has a lot of climbing work on climbing tech and power. Intervals, high intensity sprints and other exercises shpuld be part of your program. Two days to race day should be light training of low duration with 2 or 3 jumps each day then prep mentally and nutritionally.

Me, for eg, did my last heavy prep this weekend for the Argus- a 67km Sabie pre-ride on Sat and a 151 km road ride on Sunday. I will race the Sabie 40km next weekend (not the 70km- its too tough at this stage and I already banked that last Saturday), then in the last two weeks I'll do intervals and sprints during the week, two hours or so on Sat and Sunday then on the Saturday before the Argus I'll do the nekkid bike ride through CT for my mental prep.

[vanniri]

Thanks,

 

Details of the Serious Cycling book/manual?

[Yang]

Its by Edward Burke, published about 5 years ago I think. Would have to go home to check. Lots of technical stuff for geeks, and a whole lot of insight and reports into lab studies, nutrition, supplements (legal and illegal). Will confirm later.

[vanniri]

I just Googled it - thanks