The foundations for successful riding
7 posts • Page 1 of 1
I seem to have developed quite a talent for screwing myself leading up to a race weekend. Training too much, not training enough, eating too much, not eating enough... You get the picture.
So what's the best method to 'taper' just enough so that I turn up feeling fresh and well rested, but not stiff and like riding hard is a foreign concept?
I'm racing Saturday and Sunday this weekend, and I have never raced consecutive days before. I would usually train hard Tuesday, Thursday with an easy ride on Wednesday and possibly Friday morning... And race at the track on Friday night. I am guessing that's out of the question
I'd guesstimate that 95+% of cyclists don't train anywhere near enough to warrant a taper.
Unless it's one of the two major races in your calendar, don't bother. You don't need to feel 'good' or 'well rested' to be fast. I have raced the day after an eight hour training day, and then done more training after the race. I wouldn't get too hung up about tapering.
And, like Alex said, If you only ride four times a week for training, you probably aren't training enough to warrant a taper.
I raced 2 days running a few weeks back, for the first time in decades (well since about 1993). Did fine. Doing the same this week, if the stars align (Heffron then West Head - and you?).
All I can say is if you're in form and cycling is going well, you'll be fine. If you're finding it a struggle, well, 2 days in a row will be a struggle. Friday track sounds like racing 3 days in a row. I would ditch that, but then I don't ride track.
My program is any hard training is for Tuesday, Wednesday Thursday, unless it's been a light work (work or weather caused, usually), in which case a decent effort but not long ride on Friday is OK. Hard rides both Saturday and Sunday, with any long miles done on Sunday (if not racing). Like I said though, when I'm going well it works well, when I'm off the form curve, well, it's tougher.
Resting for fresh legs is barely considered to be "tapering". Just rest it (or ride easy) for a day or two before a race and that's about it, and you know best how much rest you need to recover your legs.
Bianchi, Ridley, Montague, GT, Garmin and All things Apple
Based on your schedule:
Tuesday - Race intensity ride, probably over a shorter distance. If you don't have a race, find a fast group do lots on the front, attack the group, sprint for the signs all the usual things.
Wednesday - endurance or recovery.
Thursday - complete rest and eating.
Friday - Tune up (from TLL) I do warm up, warm down, in between 10x 3min intervals on a 3% grade. Only an hour or so.
Eating, hey, eat, make yourself feel good in that week. Just don't booze.
Friday night. Do a full race plan. Pack everything. Bike service. Race numbers on etc., etc. Prepare everything. This will give you a trouble free sleep.
Thanks for the input guys. Some of my plans ended up being destroyed by rain, but that just meant I didn't get to ride quite as hard and/or got wet!
Rogan - I'm doing Mudgee (handicap plus scratch) this weekend. I really want to try racing West Head but it keeps on clashing with other events. Good luck for both your races
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