One aspect of training which is often underestimated in the lead up to big events, is tapering. The Hotchillee Ride Captains are here to offer some helpful advice on what tapering is and how it works.
Tapering is the practice of reducing training in the days leading up to an important competition or event. For endurance events, tapering starts around two to four weeks ahead of the event.
There are many benefits to tapering your training in the lead up to a big event, just a few are listed below:
- Helps you peak at the right time - tapering after a hard phase of training and before a big event ensures your muscles are well recovered and you’re feeling fresh, whilst ensuring you don’t lose form by training too little.
- Gives your body time to rest and recover. Tapering helps your body recover so you don’t get to the start line with tired legs.
If you’ve been following a structured training plan, it’s likely that the plan will have some form of tapering built-in, so you simply need to continue following the plan.
If you’ve not been following the plan, there are three main methods of tapering you can try:
1. Ride less - simply reduce the number of days on which you train, but keep the intensity and duration of sessions the same. Be careful not to reduce your training too much, you should be aiming for around one extra rest day.
2. Reduce intensity - if you’ve been training in higher, more intense training zones, bring the intensity back down to zone two and below. Do this in the final week to ensure fitness levels don’t drop too much.
3. Reduce volume - if you’re training outdoors, reduce the number of miles you’re riding each day, you should be aiming for around a 50% reduction in miles
If you want to make sure you’re feeling fresh and ready when you reach the start line, be sure to add some tapering to your training plan.
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Glen is usually behind the scenes making sure that the Hotchillee Ride Captains and event participants have fully functioning bicycles to ride but he occasionally makes an appearance in front of the camera to share his wisdom. If he’s not fixing or building bikes he’ll be out riding in #SweetSussex. If you want to know anything about Cyclocross, Glen is the man to ask.
Website: www.aeightbikeco.com
Instagram: @aeightracer
Consultant with British Cycling and author of the Road Cycling Performance Manual. Lover of cobbles, gravel and Siberian Pine - not so keen on climbs! Nik is the author of all of the Hotchillee Training Plans, Zwift workout files and regularly posts tips and advice on the Hotchillee app. He’s also the evil genius behind the now infamous Hotchillee Gain Train.
Twitter: @nikalascook
Instagram: @nikalascook
Adele has worked within the health and fitness industry for over 25 years starting with a ballet and dance background herself, she has progressed to training and teaching all styles of fitness and offers Pilates, barre & yoga. As a keen runner, Adele appreciates the need for a strong healthy body and mind and incorporates many elements of Pilates, yoga and barre into her own training to ensure her strength and stamina remain.
Website: www.purebodybyadele.co.uk
Instagram: @purebodybyadele
